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Plate
Quinoa, cooked
Quinoa, cooked3
VS
Whole wheat bread Leader
Whole wheat bread6

Whole wheat bread leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Whole wheat bread comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Quinoa, cooked for less sugar, less saturated fat and less sodium.

Pick Whole wheat bread for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    120 kcal
    252 kcal
  • Proteinmore is better
    4.4 g
    12.45 gWIN
  • Carbohydrate
    21.3 g
    42.71 g
  • Fibermore is better
    2.8 g
    6 gWIN
  • Total sugarsless is better
    WIN0.87 g
    4.34 g
  • Total fat
    1.92 g
    3.5 g
  • Saturated fatless is better
    WIN0.23 g
    0.72 g
  • Sodiumless is better
    WIN7 mg
    455 mg
  • Potassiummore is better
    172 mg
    254 mgWIN
  • Calciummore is better
    17 mg
    161 mgWIN
  • Ironmore is better
    1.49 mg
    2.47 mgWIN
  • Magnesiummore is better
    64 mg
    75 mgWIN
  • 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 Whole wheat bread · Foodatron