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Plate
Quinoa, cooked Leader
Quinoa, cooked6
VS
Whole wheat bread
Whole wheat bread3

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

Both foods compared at 100 kcal.

The verdict

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

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.67 g
    4.94 gWIN
  • Carbohydrate
    17.75 g
    16.95 g
  • Fibermore is better
    2.33 g
    2.38 gWIN
  • Total sugarsless is better
    WIN0.73 g
    1.72 g
  • Total fat
    1.6 g
    1.39 g
  • Saturated fatless is better
    WIN0.19 g
    0.29 g
  • Sodiumless is better
    WIN5.83 mg
    180.56 mg
  • Potassiummore is better
    WIN143.33 mg
    100.79 mg
  • Calciummore is better
    14.17 mg
    63.89 mgWIN
  • Ironmore is better
    WIN1.24 mg
    0.98 mg
  • Magnesiummore is better
    WIN53.33 mg
    29.76 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 Whole wheat bread · Foodatron