Bread Whole-wheatvsQuinoa (Cooked)
Bread Whole-wheat has 254 calories and 12g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Bread Whole-wheat has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 53% fewer calories.
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat packs 12.3g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Bread Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
Bread Whole-wheat edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg 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 Whole-wheat Commercially Prepared | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 120kcal6% | +134kcal |
| Protein | 12g25% | 4.4g9% | +7.9g |
| Total Fat | 3.5g5% | 1.9g2% | +1.6g |
| Saturated Fat | 0.73g4% | 0.23g1% | +0.50g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 21g8% | +22g |
| Dietary Fiber | 6.0g21% | 2.8g10% | +3.2g |
| Sugars | — | 0.87g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 0.63mg4% | +2.2mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.22mg13% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 42mcg11% | — |
| Thiamin (B1) | 0.39mg33% | 0.11mg9% | +0.28mg |
| Riboflavin (B2) | 0.17mg13% | 0.11mg8% | +<0.1mg |
| Niacin (B3) | 4.4mg28% | 0.41mg3% | +4.0mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 7.0mg0% | +443mg |
| Calcium | 163mg13% | 17mg1% | +146mg |
| Iron | 2.6mg14% | 1.5mg8% | +1.1mg |
| Potassium | 250mg5% | 172mg4% | +78mg |
| Phosphorus | 212mg17% | 152mg12% | +60mg |
| Magnesium | 77mg18% | 64mg15% | +13mg |
| Zinc | 1.8mg16% | 1.1mg10% | +0.67mg |
| Copper | 0.23mg25% | 0.19mg21% | +<0.1mg |
| Manganese | 2.2mg95% | 0.63mg27% | +1.5mg |
| Selenium | 26mcg47% | 2.8mcg5% | +23mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 254 kcal for Bread Whole-wheat — that's 112% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Bread Whole-wheat provides more protein with 12.3g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat has more fat (3.55g vs 1.92g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Bread Whole-wheat: 4.43mg vs 0.412mg), Vitamin E (Bread Whole-wheat: 2.82mg vs 0.63mg), Thiamin (B1) (Bread Whole-wheat: 0.391mg vs 0.107mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 7mg), Calcium (Bread Whole-wheat: 163mg vs 17mg), Selenium (Bread Whole-wheat: 25.8mcg vs 2.8mcg).
Diet Suitability: Quinoa (Cooked) fits a low-fat diet. Quinoa (Cooked) fits a low-sodium diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Quinoa (Cooked)?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Bread Whole-wheat or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 254 kcal.
- Is Bread Whole-wheat or Quinoa (Cooked) healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or Quinoa (Cooked)?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Quinoa (Cooked)?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 2.8g.