Which has more protein, Bread, whole-wheat, commercially prepared or Quinoa, uncooked?

Quinoa, uncooked has more protein at 14.1g per 100g, compared to 12.4g for Bread, whole-wheat, commercially prepared.

Is Bread, whole-wheat, commercially prepared healthier than Quinoa, uncooked?

Based on vitamin and mineral density, Quinoa, uncooked scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Bread vs Quinoa

Q: Which has more calories, Bread, whole-wheat, commercially prepared or Quinoa, uncooked?

Quinoa, uncooked has more calories at 368 kcal per 100g, compared to 252 kcal for Bread, whole-wheat, commercially prepared.

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Quinoa, uncooked is higher in more vitamins & minerals

Calories (kcal)

Bread 252

Quinoa 368

Protein (g)

Bread 12.4

Quinoa 14.1

Carbs (g)

Bread 42.7

Quinoa 64.2

Fat (g)

Bread 3.50

Quinoa 6.07

Fiber (g)

Bread 6.00

Quinoa 7.00

Quick answers

Which has more protein?

Quinoa, uncooked — 14.1g vs 12.4g per 100g.

Which has fewer calories?

Bread, whole-wheat, commercially prepared — 252 vs 368 kcal per 100g.

Which is more nutrient-dense?

Quinoa, uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Bread	Quinoa	Diff
Energy
Energy	252 kcal	368 kcal	-32%
Macronutrients
Water	39.0 g	13.3 g	+194%
Protein	12.4 g	14.1 g	-12%
Total lipid (fat)	3.50 g	6.07 g	-42%
Carbohydrate, by difference	42.7 g	64.2 g	-33%
Fiber, total dietary	6.00 g	7.00 g	-14%
Fats & Fatty Acids
Fatty acids, total saturated	0.722 g	0.706 g	+2%
Fatty acids, total monounsaturated	0.620 g	1.61 g	-62%
Fatty acids, total trans	0.020 g	—
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	—
Thiamin (Vitamin B1)	0.394 mg	0.360 mg	+9%
Riboflavin (Vitamin B2)	0.167 mg	0.318 mg	-47%
Niacin (Vitamin B3)	4.44 mg	1.52 mg	+192%
Pantothenic acid (Vitamin B5)	0.646 mg	0.772 mg	-16%
Vitamin B-6 — Pyridoxine	0.215 mg	0.487 mg	-56%
Biotin (Vitamin B7)	42.0 ug	184 ug	-77%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	27.2 mg	70.2 mg	-61%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	1.00 ug	-100%
Carotene, beta	2.00 ug	8.00 ug	-75%
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	2.66 mg	2.44 mg	+9%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Vitamin K2 — Menaquinone-4 (MK-4)	—	1.10 ug
Minerals
Calcium, Ca	161 mg	47.0 mg	+243%
Iron, Fe	2.47 mg	4.57 mg	-46%
Magnesium, Mg	75.0 mg	197 mg	-62%
Phosphorus, P	212 mg	457 mg	-54%
Potassium, K	254 mg	563 mg	-55%
Sodium, Na	455 mg	5.00 mg	+9000%
Zinc, Zn	1.77 mg	3.10 mg	-43%
Copper, Cu	0.227 mg	0.590 mg	-62%
Manganese, Mn	2.17 mg	2.03 mg	+7%
Selenium, Se	25.7 ug	8.50 ug	+202%
Other Nutrients
Energy	1055 kj	1539 kj	-31%
Ash	2.32 g	2.38 g	-3%
Total Sugars	4.34 g	—
Sucrose	0.030 g	—
Glucose	1.07 g	—
Fructose	2.21 g	—
Lactose	0.010 g	—
Maltose	1.02 g	—
Galactose	0 g	—
Starch	28.7 g	52.2 g	-45%
Folic acid (Vitamin B9 — synthetic)	42.0 ug	184 ug	-77%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	42.0 ug	184 ug	-77%
Betaine	127 mg	630 mg	-80%
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	1.00 ug	-100%
Vitamin A, IU	3.00 IU	14.0 IU	-79%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	87.0 ug	163 ug	-47%
Vitamin E, added	0 mg	—
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.250 mg	0.080 mg	+213%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.890 mg	4.55 mg	-80%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.280 mg	0.350 mg	-20%
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.450 mg	0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	1.30 mg	0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.420 mg	0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0.210 mg	0 mg
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	7.80 ug	0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0.600 ug	0 ug
SFA 4:0 (Butyric acid)	0 g	—
SFA 6:0 (Caproic acid)	0 g	—
SFA 8:0 (Caprylic acid)	0.002 g	0 g
SFA 10:0 (Capric acid)	0.008 g	0 g
SFA 12:0 (Lauric acid)	0.012 g	0 g
SFA 14:0 (Myristic acid)	0.008 g	0 g
SFA 15:0 (Pentadecanoic acid)	0.003 g	0 g
SFA 16:0 (Palmitic acid)	0.435 g	0.600 g	-28%
SFA 17:0 (Margaric acid)	0.003 g	0 g
SFA 18:0 (Stearic acid)	0.231 g	0.037 g	+524%
SFA 20:0 (Arachidic acid)	0.007 g	0.030 g	-77%
SFA 22:0 (Behenic acid)	0.007 g	0.030 g	-77%
SFA 24:0 (Lignoceric acid)	0.004 g	0.010 g	-60%
MUFA 14:1 (Myristoleic acid)	0 g	0 g	=
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.016 g	0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.016 g	—
MUFA 17:1 (Heptadecenoic acid)	0.002 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.584 g	1.42 g	-59%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	0.569 g	—
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.017 g	0.093 g	-82%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0.083 g	-100%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0 g	—
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0.017 g	-100%
Fatty acids, total polyunsaturated	1.59 g	3.29 g	-52%
PUFA 18:2 (Omega-6, Linoleic acid)	1.45 g	2.98 g	-51%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	1.44 g	—
PUFA 18:2 CLAs	0.001 g	—
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.139 g	0.260 g	-47%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.137 g	—
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.002 g	—
PUFA 18:3i	0 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.002 g	0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.001 g	0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0.001 g	—
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.004 g	0.009 g	-56%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid)	—	0 g
PUFA 22:4 (Omega-6, Adrenic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0.047 g	-100%
Fatty acids, total trans-monoenoic	0.015 g	—
TFA 16:1 t	0 g	—
TFA 18:1 t	0.015 g	—
TFA 22:1 t	0 g	—
TFA 18:2 t not further defined	0.005 g	—
Fatty acids, total trans-polyenoic	0.005 g	—
Tryptophan (EAA)	—	0.167 g
Threonine (EAA)	—	0.421 g
Isoleucine (EAA, BCAA)	—	0.504 g
Leucine (EAA, BCAA)	—	0.840 g
Lysine (EAA)	—	0.766 g
Methionine (EAA)	—	0.309 g
Cystine (conditionally essential)	—	0.203 g
Phenylalanine (EAA)	—	0.593 g
Tyrosine (conditionally essential)	—	0.267 g
Valine (EAA, BCAA)	—	0.594 g
Arginine (conditionally essential)	—	1.09 g
Histidine (EAA)	—	0.407 g
Alanine	—	0.588 g
Aspartic acid	—	1.13 g
Glutamic acid	—	1.87 g
Glycine (conditionally essential)	—	0.694 g
Proline (conditionally essential)	—	0.773 g
Serine	—	0.567 g
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
Choline
Choline from glycerophoshocholine	—	14.0 mg
Choline from phosphatidylcholine	—	17.0 mg
Choline from phosphocholine	—	0.400 mg
Choline from sphingomyelin	—	0.700 mg
Free Choline	—	38.0 mg
Total Choline	—	70.0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Bread, whole-wheat, commercially prepared nutrition facts Quinoa, uncooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +9000% in Bread, whole-wheat, commercially prepared Calcium, Ca +243% in Bread, whole-wheat, commercially prepared Selenium, Se +202% in Bread, whole-wheat, commercially prepared Niacin (Vitamin B3) +192% in Bread, whole-wheat, commercially prepared

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