Quinoa vs Whole Wheat Bread
Complete nutrition comparison per 100g serving
Which is Healthier?
Quinoa is generally healthier
Quinoa comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (120 vs 247), more protein (4.4g vs 3.6g), less sugar (1.6g vs 3.8g), less sodium (7mg vs 421mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Quinoa
4.4g
More Fiber
Whole Wheat Bread
6.8g
Less Sugar
Quinoa
1.6g
Visual Comparison
Caloriesper 100g
Quinoa
120
Whole Wheat Bread
247
Proteinper 100g
Quinoa
4.4g
Whole Wheat Bread
3.6g
Carbohydratesper 100g
Quinoa
21g
Whole Wheat Bread
41g
Fatper 100g
Quinoa
1.9g
Whole Wheat Bread
3.6g
Side-by-Side Nutrition Table
| Nutrient | Quinoa | Whole Wheat Bread | Difference |
|---|---|---|---|
| Calories | 120kcal✓ | 247kcal | -127.0kcal |
| Protein | 4.4g✓ | 3.6g | +0.8g |
| Carbohydrates | 21g✓ | 41g | -20.0g |
| Fat | 1.9g✓ | 3.6g | -1.7g |
| Fiber | 2.8g | 6.8g✓ | -4.0g |
| Sugar | 1.6g✓ | 3.8g | -2.2g |
| Sodium | 7mg✓ | 421mg | -414.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quinoa
Per 100g:120 calories
Per cup (150g):180 calories
Per serving (85g):102 calories
Whole Wheat Bread
Per 100g:247 calories
Per cup (150g):371 calories
Per serving (85g):210 calories
Diet Compatibility
Quinoa
VeganVegetarianLow-Sodium
Whole Wheat Bread
VeganVegetarian
When to Choose Quinoa
- ✓Lower in calories (120 vs 247)
- ✓Higher in protein (4.4g vs 3.6g)
- ✓Lower in carbs (21g vs 41g)
- ✓Less sugar (1.6g vs 3.8g)
- ✓Lower sodium (7mg vs 421mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Whole Wheat Bread
- ✓More fiber (6.8g vs 2.8g)
Common Uses
Side dishesBreakfastMeal baseEnergy food