Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Ezekiel Sprouted Whole Grain Bread
×
Quinoa, cooked
×
Cooked Oatmeal
×
Whole Wheat Bread
×
Cooked Long Grain Brown Rice
×
Clear Save
Number of Servings:
Note: Nutrient values are divided into 1 servings.
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 8% DV 160 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 1% DV 1g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 11% DV 30g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g
  • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
  • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 20% DV 10g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) --% DV --g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g
  • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 21% DV 6g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) --% DV --g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 11% DV 2mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) --% DV --mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Ezekiel Sprouted Whole Grain Bread 1 slice (x2) 3% DV 162mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
Comparison Table

Table Legend

  1. Ezekiel Sprouted Whole Grain Bread
  2. Quinoa, cooked
  3. Cooked Oatmeal
  4. Whole Wheat Bread
  5. Cooked Long Grain Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Calories
(%DV)		 160
(8%)		 222
(11%)		 166
(8%)		 161
(8%)		 248
(12%)
Fat (g)
(%DV)		 1
(1%)		 3.6
(5%)		 3.6
(5%)		 2.2
(3%)		 2
(3%)
Protein (g)
(%DV)		 10
(20%)		 8.1
(16%)		 5.9
(12%)		 8
(16%)		 5.5
(11%)
Carbohydrate (g)
(%DV)		 30
(11%)		 39.4
(14%)		 28.1
(10%)		 27.3
(10%)		 51.7
(19%)
Sugars (g)
(%DV)		 --
(--%)		 1.6
(3%)		 0.63
(1%)		 2.8
(6%)		 0.48
(1%)
Fiber (g)
(%DV)		 6
(21%)		 5.2
(19%)		 4
(14%)		 3.8
(14%)		 3.2
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 --
(--%)		 0.43
(2%)		 0.73
(4%)		 0.46
(2%)		 0.53
(3%)
Net-Carbs (g) 24
34.2
24.1
23.5
48.4
Trans Fatty Acids (g) --
--
0
0.01
0
  Minerals
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Calcium (mg)
(%DV)		 --
(--%)		 31.5
(2%)		 21.1
(2%)		 103
(8%)		 6.1
(0%)
Iron, Fe (mg)
(%DV)		 2
(11%)		 2.8
(15%)		 2.1
(12%)		 1.6
(9%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 162
(3%)		 318.2
(7%)		 163.8
(3%)		 162.6
(3%)		 173.7
(4%)
Magnesium (mg)
(%DV)		 50.4
(12%)		 118.4
(28%)		 63.2
(15%)		 48
(11%)		 78.8
(19%)
Phosphorus, P (mg)
(%DV)		 146
(12%)		 281.2
(22%)		 180.2
(14%)		 135.7
(11%)		 208.1
(17%)
Sodium (mg)
(%DV)		 150
(6%)		 13
(1%)		 9.4
(0%)		 291.2
(12%)		 8.1
(0%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 2
(18%)		 2.3
(21%)		 1.1
(10%)		 1.4
(13%)
Copper, Cu (mg)
(%DV)		 --
(--%)		 0.36
(39%)		 0.17
(19%)		 0.15
(16%)		 0.21
(24%)
Manganese (mg)
(%DV)		 1.6
(70%)		 1.2
(51%)		 1.4
(59%)		 1.4
(60%)		 2
(86%)
Selenium, Se (mcg)
(%DV)		 26.4
(48%)		 5.2
(9%)		 12.6
(23%)		 16.4
(30%)		 11.7
(21%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 167.5
(4%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) --
0
0.47
1.2
--
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 --
(--%)		 0.2
(16%)		 0.18
(15%)		 0.25
(21%)		 0.36
(30%)
Riboflavin (B2) (mg)
(%DV)		 --
(--%)		 0.2
(16%)		 0.04
(3%)		 0.11
(8%)		 0.14
(11%)
Niacin (B3) (mg)
(%DV)		 4.2
(26%)		 0.76
(5%)		 0.53
(3%)		 2.8
(18%)		 5.2
(32%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 --
(--%)		 0.73
(15%)		 0.41
(8%)		 0.77
(15%)
Vitamin B6 (mg)
(%DV)		 0.2
(12%)		 0.23
(13%)		 0.01
(1%)		 0.14
(8%)		 0.25
(15%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 77.7
(19%)		 14
(4%)		 26.9
(7%)		 18.2
(5%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 77.7
(19%)		 14
(4%)		 26.9
(7%)		 18.2
(5%)
Folate DFE (mcg)
(%)		 32
(8%)		 77.7
(19%)		 14
(4%)		 26.9
(7%)		 18.2
(5%)
Choline (mg)
(%DV)		 --
(--%)		 42.6
(8%)		 17.3
(3%)		 17.4
(3%)		 18.6
(3%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) --
0
0
0
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 5.6
(0%)		 0
(0%)		 1.3
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) -- 9.3 0 1.9 0
Lycopene (mcg) --
0
0
0
0
Lut + Zeaxanthin (mcg) --
98.1
421.2
55.7
0
Vitamin E (mg)
(%DV)		 --
(--%)		 1.2
(8%)		 0.19
(1%)		 1.7
(11%)		 0.34
(2%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
--
Vitamin D3 (mcg) --
--
--
--
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0.7
(1%)		 5
(4%)		 0.4
(0%)
Vitamin K1 (mcg) --
--
0
0.38
0
Menaquinone-4 (K2) (mcg) --
--
--
--
0
  Other
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Water (g) 27
132.5
195.6
25
141.9
Ash (g) --
1
0.8
1
0.89
Alcohol (g) --
0
0
0
0
Caffeine (mg) --
0
0
0
0
Theobromine (mg) --
0
0
0
0
PRAL score --
4.16
4.19
2.89
4.59
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.59
0.02
0.48
Glucose (Dextrose) (g) --
--
0
0.68
0
Fructose (g) --
--
0
1.4
0
Lactose (g) --
--
0
0.01
0
Maltose (g) --
--
0
0.65
0
Galactose (g) --
--
0.05
0
0
Starch (g) --
32.6
27.1
18.4
50.1
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Monounsaturated Fats (g) --
0.977
1.018
0.397
0.745
Polyunsaturated Fats (g) --
1.994
1.308
1.019
0.739
Omega 3s (g)
(%AI)		 --
(--%)		 0.157
(10%)		 0.042
(3%)		 0.089
(6%)		 0.022
(1%)
Omega 6s (g)
(%AI)		 --
(--%)		 1.802
(11%)		 1.264
(7%)		 0.925
(5%)		 0.717
(4%)
Omega 3 to Omega 6 Ratio --
0.09
0.03
0.1
0.03
Omega 6 to Omega 3 Ratio --
11.46
30
10.4
32.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.042
(3%)		 0.088
(5%)		 0.022
(1%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
0
0
Docosahexaenoic Acid (DHA) (g) --
0.028
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
0.001
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
1.264
0.922
0.717
gamma-Linolenic Acid (GLA) (g) --
--
--
0.001
0
c-c-n6-Eicosadienoic Acid (g) --
--
--
0.001
0
DHG-linolenic acid (DGLA) (g) --
--
--
0
0
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) --
0
0
0
0
Caproic (6:0) (g) --
0
0
0
0
Caprylic Acid (8:0) (g) --
0
0
0.001
0.004
Capric Acid (10:0) (g) --
0
0
0.005
0.03
Lauric Acid (12:0) (g) --
0
0
0.008
0.004
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) --
0
0.012
0.005
0.018
Pentadecanoic Acid (15:0) (g) --
--
0
0.002
0.004
Palmitic Acid (16:0) (g) --
0.363
0.655
0.278
0.4
Margaric Acid (17:0) (g) --
--
0.002
0.002
0
Stearic Acid (18:0) (g) --
0.022
0.049
0.148
0.044
Arachidic Acid (20:0) (g) --
--
0.005
0.004
0.008
Behenic Acid (22:0) (g) --
--
0.005
0.004
0
Lignoceric Acid (24:0) (g) --
--
--
0.003
0.01
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
0
0
Pentadecenoic Acid (15:1) (g) --
--
--
0
0
Palmitoleic Acid (16:1) (g) --
0
0.007
0.01
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.007
0.01
0.002
Heptadecenoic Acid (17:1) (g) --
--
0
0.001
0
Oleic Acid (18:1) (g) --
0.86
0.987
0.374
0.737
c-Oleic Acid (18:1 cis) (g) --
--
0.987
0.364
0.737
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) --
0.057
0.023
0.011
0.006
Docosenoic Acid (22:1) (g) --
0.05
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
0
0
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) --
1.802
1.266
0.925
0.717
Conjugated Linoleic Acid (CLAs) (g) --
--
--
0.001
0
Octadecadienoic Acid (mixed) (g) --
--
0.002
--
--
Octadecatrienoic (undiff) (g) --
0.157
0.042
0.089
0.022
Octadecatrienoic Acid (mixed) (g) --
--
--
0
0
Parinaric Acid (18:4) (g) --
0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
0.001
0
Eicosatetraenoic Acid 20:4 (g) --
0.006
0
0.003
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
--
--
0
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0.002
0.003
0
t-Monoenoic Fats (g) --
--
0
0.01
0
t-Palmitoleic Acid (16:1 t) (g) --
--
--
0
0
t-Oleic Acid (18:1 t) (g) --
--
0
0.01
0
t-Docosenoic Acid (22:1 t) (g) --
--
--
0
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
0.003
0
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
--
--
--
--
Campesterol (g) --
--
--
--
--
Beta-sitosterol (g) --
--
--
--
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 68 185 234 64 202
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 235
(34%)		 126
(18%)		 --
(--%)		 133
(19%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 290
(21%)		 271
(19%)		 --
(--%)		 220
(16%)
Leucine (mg)
(%RDI)		 --
(--%)		 483
(18%)		 505
(19%)		 --
(--%)		 432
(16%)
Lysine (mg)
(%RDI)		 --
(--%)		 442
(21%)		 316
(15%)		 --
(--%)		 200
(10%)
Methionine (mg)
(%RDI)		 --
(--%)		 178
(24%)		 108
(15%)		 --
(--%)		 117
(16%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 342
(39%)		 332
(38%)		 --
(--%)		 269
(31%)
Threonine (mg)
(%RDI)		 --
(--%)		 242
(23%)		 225
(21%)		 --
(--%)		 192
(18%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 96
(34%)		 94
(33%)		 --
(--%)		 67
(24%)
Valine (mg)
(%RDI)		 --
(--%)		 342
(19%)		 374
(21%)		 --
(--%)		 305
(17%)
Conditional  
Arginine (mg) --
629
391
--
396
Cystine (mg)
(%RDI)		 --
(--%)		 117
(41%)		 227
(79%)		 --
(--%)		 63
(22%)
Glycine (mg) --
400
344
--
257
Proline (mg) --
444
225
--
244
Tyrosine (mg)
(%RDI)		 --
(--%)		 154
(18%)		 236
(27%)		 --
(--%)		 196
(22%)
Non-Essential  
Alanine (mg) --
339
290
--
305
Aspartic acid (mg) --
653
707
--
489
Betaine (mg) --
--
7
81
1
Glutamic acid (mg) --
1073
1458
--
1063
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) --
326
353
--
271
Data Source
Ezekiel Sprouted Whole Grain Bread
User Entered
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.