Bread White WheatvsQuinoa (Cooked)
Bread White Wheat has 238 calories and 11g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Bread White Wheat has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 50% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein — fat and protein slow digestion while fiber adds bulk.
Bread White Wheat is the heart-friendlier option with more fiber.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
Bread White Wheat has 4.9mg of iron per 100g — important for energy and preventing anemia.
Bread White Wheat edges ahead overall with more fiber, more protein — the more nutritious option for everyday eating.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Quinoa (Cooked)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 120kcal6% | +118kcal |
| Protein | 11g21% | 4.4g9% | +6.3g |
| Total Fat | 2.1g3% | 1.9g2% | +0.23g |
| Saturated Fat | 0.63g3% | 0.23g1% | +0.40g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 21g8% | +23g |
| Dietary Fiber | 9.2g33% | 2.8g10% | +6.4g |
| Sugars | 5.0g | 0.87g | +4.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | 0.63mg4% | <0.1mg |
| Vitamin K | 7.7mcg6% | 0mcg0% | +7.7mcg |
| Vitamin B6 | <0.1mg5% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 42mcg11% | +85mcg |
| Thiamin (B1) | 0.51mg43% | 0.11mg9% | +0.40mg |
| Riboflavin (B2) | 0.26mg20% | 0.11mg8% | +0.15mg |
| Niacin (B3) | 4.5mg28% | 0.41mg3% | +4.0mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 7.0mg0% | +471mg |
| Calcium | 684mg53% | 17mg1% | +667mg |
| Iron | 4.9mg27% | 1.5mg8% | +3.4mg |
| Potassium | 127mg3% | 172mg4% | <0.1mg |
| Phosphorus | 103mg8% | 152mg12% | <0.1mg |
| Magnesium | 26mg6% | 64mg15% | <0.1mg |
| Zinc | 0.95mg9% | 1.1mg10% | <0.1mg |
| Copper | 0.15mg17% | 0.19mg21% | <0.1mg |
| Manganese | 0.63mg28% | 0.63mg27% | +<0.1mg |
| Selenium | 16mcg29% | 2.8mcg5% | +13mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 238 kcal for Bread White Wheat — that's 98% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Bread White Wheat provides more protein with 10.7g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Bread White Wheat offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Bread White Wheat has 2.15g and Quinoa (Cooked) has 1.92g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Bread White Wheat: 7.7mcg vs 0mcg), Niacin (B3) (Bread White Wheat: 4.46mg vs 0.412mg), Thiamin (B1) (Bread White Wheat: 0.51mg vs 0.107mg).
Key Minerals: Notable mineral differences include Sodium (Bread White Wheat: 478mg vs 7mg), Calcium (Bread White Wheat: 684mg vs 17mg), Selenium (Bread White Wheat: 16.1mcg vs 2.8mcg).
Diet Suitability: Both fit a low-fat diet. Quinoa (Cooked) fits a low-sodium diet. Bread White Wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Quinoa (Cooked)?
- Bread White Wheat has more protein with 10.7g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Bread White Wheat or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 238 kcal.
- Is Bread White Wheat or Quinoa (Cooked) healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Quinoa (Cooked)?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 2.15g.
- Which has more fiber, Bread White Wheat or Quinoa (Cooked)?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 2.8g.