White Bread vs. Quinoa

Nutrition comparison of White Bread and Cooked Quinoa


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus cooked quinoa (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and quinoa:

  • Both white bread and quinoa are high in calories and dietary fiber.
  • For omega-3 fatty acids, quinoa has more dha than white bread.
  • Quinoa has 4.7 times less sugar than white bread.
  • White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • White bread is a great source of protein.
  • White bread is an excellent source of calcium and iron.
Detailed nutritional comparison of white bread and quinoa is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Bread (Bread, white wheat) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Quinoa src

Calories and Carbs

calories

Both white bread and quinoa are high in calories. White bread has 98% more calories than quinoa - white bread has 238 calories per 100 grams and quinoa has 120 calories.

For macronutrient ratios, white bread is lighter in fat and similar to quinoa for protein and carbs. White bread has a macronutrient ratio of 18:74:8 and for quinoa, 15:71:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Quinoa
Protein 18% 15%
Carbohydrates 74% 71%
Fat 8% 14%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and quinoa has 51% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.

dietary fiber

Both white bread and quinoa are high in dietary fiber. White bread has 229% more dietary fiber than quinoa - white bread has 9.2g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.

sugar

Quinoa has 4.7 times less sugar than white bread - white bread has 5g of sugar per 100 grams and quinoa has 0.87g of sugar.

Protein

protein

White bread is a great source of protein and it has 142% more protein than quinoa - white bread has 10.7g of protein per 100 grams and quinoa has 4.4g of protein.

Fat

saturated fat

Both white bread and quinoa are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.

trans fat

Both white bread and quinoa are low in trans fat - white bread has 0.03g of trans fat per 100 grams and quinoa does not contain significant amounts.

Vitamins

Vitamin A

Quinoa and white bread contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and quinoa contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.

Vitamin K

White bread has more Vitamin K than quinoa - white bread has 7.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and quinoa contain significant amounts of Vitamin B6.

White Bread Quinoa
Thiamin 0.51 MG 0.107 MG
Riboflavin 0.255 MG 0.11 MG
Niacin 4.455 MG 0.412 MG
Pantothenic acid 0.455 MG ~
Vitamin B6 0.08 MG 0.123 MG
Folate 127 UG 42 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 39 times more calcium than quinoa - white bread has 684mg of calcium per 100 grams and quinoa has 17mg of calcium.

iron

White bread is an excellent source of iron and it has 228% more iron than quinoa - white bread has 4.9mg of iron per 100 grams and quinoa has 1.5mg of iron.

potassium

Quinoa has 35% more potassium than white bread - white bread has 127mg of potassium per 100 grams and quinoa has 172mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both white bread and quinoa contain small amounts of beta-carotene.

White Bread Quinoa
beta-carotene 2 UG 3 UG
lutein + zeaxanthin 25 UG 53 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than white bread per 100 grams. Both white bread and quinoa contain significant amounts of alpha linoleic acid (ALA).

White Bread Quinoa
alpha linoleic acid 0.083 G 0.085 G
EPA 0.003 G ~
DHA ~ 0.015 G
Total 0.086 G 0.1 G

omega 6s

Comparing omega-6 fatty acids, both white bread and quinoa contain significant amounts of linoleic acid.

White Bread Quinoa
other omega 6 0.002 G 0.003 G
linoleic acid 0.879 G 0.974 G
Total 0.881 G 0.977 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Quinoa .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Quinoa (Quinoa, cooked) .

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FAQ

Does white bread or quinoa contain more calories in 100 grams?
Both white bread and quinoa are high in calories. White bread has 100% more calories than quinoa - white bread has 238 calories in 100g and quinoa has 120 calories.

Does white bread or quinoa have more carbohydrates?
By weight, white bread is high in carbohydrates and quinoa has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and quinoa has 21.3g of carbohydrates.

Does white bread or quinoa contain more calcium?
White bread is a rich source of calcium and it has 39 times more calcium than quinoa - white bread has 684mg of calcium in 100 grams and quinoa has 17mg of calcium.

Does white bread or quinoa contain more iron?
White bread is an abundant source of iron and it has 230% more iron than quinoa - white bread has 4.9mg of iron in 100 grams and quinoa has 1.5mg of iron.