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Plate
Quinoa, cooked Leader
Quinoa, cooked6
VS
White bread
White bread3

Quinoa, cooked leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Quinoa, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Quinoa, cooked for more fiber, less sugar, less saturated fat, less sodium, more potassium and more magnesium.

Pick White bread for more protein, more calcium and more iron.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    120 kcal
    266 kcal
  • Proteinmore is better
    4.4 g
    8.85 gWIN
  • Carbohydrate
    21.3 g
    49.42 g
  • Fibermore is better
    WIN2.8 g
    2.7 g
  • Total sugarsless is better
    WIN0.87 g
    5.67 g
  • Total fat
    1.92 g
    3.33 g
  • Saturated fatless is better
    WIN0.23 g
    0.7 g
  • Sodiumless is better
    WIN7 mg
    490 mg
  • Potassiummore is better
    WIN172 mg
    126 mg
  • Calciummore is better
    17 mg
    144 mgWIN
  • Ironmore is better
    1.49 mg
    3.61 mgWIN
  • Magnesiummore is better
    WIN64 mg
    23 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Quinoa, cooked vs White bread · Foodatron