Nutrition Comparison Tool
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Quinoa, cooked
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Cooked Brown Rice
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Cooked Oatmeal
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Cereal, bran flakes, flavored
×
Whole Wheat Bread
×
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cooked Brown Rice 1 cup (x1) 11% DV 218 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Cereal, bran flakes, flavored 1 cup (x1) 11% DV 212 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cooked Brown Rice 1 cup (x1) 2% DV 1.6g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Cereal, bran flakes, flavored 1 cup (x1) 1% DV 0.71g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cooked Brown Rice 1 cup (x1) 17% DV 45.8g
  • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g
  • Cereal, bran flakes, flavored 1 cup (x1) 17% DV 47.2g
  • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cooked Brown Rice 1 cup (x1) 9% DV 4.5g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Cereal, bran flakes, flavored 1 cup (x1) 10% DV 4.9g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cooked Brown Rice 1 cup (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Cereal, bran flakes, flavored 1 cup (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cooked Brown Rice 1 cup (x1) 2% DV 0.32g
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g
  • Cereal, bran flakes, flavored 1 cup (x1) 0% DV 0.07g
  • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cooked Brown Rice 1 cup (x1) 13% DV 3.5g
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
  • Cereal, bran flakes, flavored 1 cup (x1) 27% DV 7.4g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cooked Brown Rice 1 cup (x1) --% DV --g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g
  • Cereal, bran flakes, flavored 1 cup (x1) 35% DV 17.6g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cooked Brown Rice 1 cup (x1) 6% DV 1mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Cereal, bran flakes, flavored 1 cup (x1) 33% DV 5.9mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cooked Brown Rice 1 cup (x1) 2% DV 19.5mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Cereal, bran flakes, flavored 1 cup (x1) 1% DV 14.4mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cooked Brown Rice 1 cup (x1) 3% DV 154mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Cereal, bran flakes, flavored 1 cup (x1) 3% DV 123mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
Comparison Table

Table Legend

  1. Quinoa, cooked
  2. Cooked Brown Rice
  3. Cooked Oatmeal
  4. Cereal, bran flakes, flavored
  5. Whole Wheat Bread
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Calories
(%DV)		 222
(11%)		 218
(11%)		 166
(8%)		 212
(11%)		 161
(8%)
Fat (g)
(%DV)		 3.6
(5%)		 1.6
(2%)		 3.6
(5%)		 0.71
(1%)		 2.2
(3%)
Protein (g)
(%DV)		 8.1
(16%)		 4.5
(9%)		 5.9
(12%)		 4.9
(10%)		 8
(16%)
Carbohydrate (g)
(%DV)		 39.4
(14%)		 45.8
(17%)		 28.1
(10%)		 47.2
(17%)		 27.3
(10%)
Sugars (g)
(%DV)		 1.6
(3%)		 --
(--%)		 0.63
(1%)		 17.6
(35%)		 2.8
(6%)
Fiber (g)
(%DV)		 5.2
(19%)		 3.5
(13%)		 4
(14%)		 7.4
(27%)		 3.8
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.43
(2%)		 0.32
(2%)		 0.73
(4%)		 0.07
(0%)		 0.46
(2%)
Net-Carbs (g) 34.2
42.3
24.1
39.8
23.5
Trans Fatty Acids (g) --
--
0
--
0.01
  Minerals
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Calcium (mg)
(%DV)		 31.5
(2%)		 19.5
(2%)		 21.1
(2%)		 14.4
(1%)		 103
(8%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 1
(6%)		 2.1
(12%)		 5.9
(33%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 318.2
(7%)		 154
(3%)		 163.8
(3%)		 123
(3%)		 162.6
(3%)
Magnesium (mg)
(%DV)		 118.4
(28%)		 85.8
(20%)		 63.2
(15%)		 16.8
(4%)		 48
(11%)
Phosphorus, P (mg)
(%DV)		 281.2
(22%)		 150.2
(12%)		 180.2
(14%)		 60
(5%)		 135.7
(11%)
Sodium (mg)
(%DV)		 13
(1%)		 2
(0%)		 9.4
(0%)		 208.2
(9%)		 291.2
(12%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 1.2
(11%)		 2.3
(21%)		 0.47
(4%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.36
(39%)		 0.16
(18%)		 0.17
(19%)		 0.11
(12%)		 0.15
(16%)
Manganese (mg)
(%DV)		 1.2
(51%)		 2.1
(93%)		 1.4
(59%)		 --
(--%)		 1.4
(60%)
Selenium, Se (mcg)
(%DV)		 5.2
(9%)		 --
(--%)		 12.6
(23%)		 7.8
(14%)		 16.4
(30%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 167.5
(4%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) 0
0
0.47
--
1.2
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0.18
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.2
(16%)		 0.2
(17%)		 0.18
(15%)		 0.39
(32%)		 0.25
(21%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(16%)		 0.02
(2%)		 0.04
(3%)		 0.3
(23%)		 0.11
(8%)
Niacin (B3) (mg)
(%DV)		 0.76
(5%)		 2.6
(16%)		 0.53
(3%)		 4.2
(26%)		 2.8
(18%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.76
(15%)		 0.73
(15%)		 --
(--%)		 0.41
(8%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.29
(17%)		 0.01
(1%)		 0.42
(25%)		 0.14
(8%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 77.7
(19%)		 7.8
(2%)		 14
(4%)		 79.8
(20%)		 26.9
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 70.8
(18%)		 0
(0%)
Food Folate (mcg)
(%)		 77.7
(19%)		 7.8
(2%)		 14
(4%)		 9
(2%)		 26.9
(7%)
Folate DFE (mcg)
(%)		 77.7
(19%)		 7.8
(2%)		 14
(4%)		 129
(32%)		 26.9
(7%)
Choline (mg)
(%DV)		 42.6
(8%)		 --
(--%)		 17.3
(3%)		 5
(1%)		 17.4
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0.53
(22%)		 0
(0%)
Retinol (mcg) 0
0
0
0
0
Carotene, beta (mcg)
(%RDA)		 5.6
(0%)		 --
(--%)		 0
(0%)		 0
(0%)		 1.3
(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 0 -- 1.9
Lycopene (mcg) 0
--
0
0
0
Lut + Zeaxanthin (mcg) 98.1
--
421.2
6.6
55.7
Vitamin E (mg)
(%DV)		 1.2
(8%)		 --
(--%)		 0.19
(1%)		 0.04
(0%)		 1.7
(11%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 2.9
(15%)		 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%)		 0.42
(0%)		 5
(4%)
Vitamin K1 (mcg) --
--
0
--
0.38
Menaquinone-4 (K2) (mcg) --
--
--
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Water (g) 132.5
142.3
195.6
5.6
25
Ash (g) 1
0.76
0.8
--
1
Alcohol (g) 0
--
0
0
0
Caffeine (mg) 0
--
0
0
0
Theobromine (mg) 0
--
0
0
0
PRAL score 4.16
2.01
4.19
1.39
2.89
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.59
--
0.02
Glucose (Dextrose) (g) --
--
0
--
0.68
Fructose (g) --
--
0
--
1.4
Lactose (g) --
--
0
--
0.01
Maltose (g) --
--
0
--
0.65
Galactose (g) --
--
0.05
--
0
Starch (g) 32.6
--
27.1
--
18.4
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 185 195 234 60 64
Monounsaturated Fats (g) 0.977
0.585
1.018
0.035
0.397
Polyunsaturated Fats (g) 1.994
0.577
1.308
0.163
1.019
Omega 3s (g)
(%AI)		 0.157
(10%)		 0.025
(2%)		 0.042
(3%)		 0.01
(1%)		 0.089
(6%)
Omega 6s (g)
(%AI)		 1.802
(11%)		 0.552
(3%)		 1.264
(7%)		 0.153
(1%)		 0.925
(5%)
Omega 3 to Omega 6 Ratio 0.09
0.05
0.03
0.06
0.1
Omega 6 to Omega 3 Ratio 11.46
21.77
30
15.94
10.4
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.042
(3%)		 --
(--%)		 0.088
(5%)
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
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
1.264
--
0.922
gamma-Linolenic Acid (GLA) (g) --
--
--
--
0.001
c-c-n6-Eicosadienoic Acid (g) --
--
--
--
0.001
DHG-linolenic acid (DGLA) (g) --
--
--
--
0
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
0.001
0
Caproic (6:0) (g) 0
--
0
0
0
Caprylic Acid (8:0) (g) 0
--
0
0
0.001
Capric Acid (10:0) (g) 0
--
0
0
0.005
Lauric Acid (12:0) (g) 0
0.002
0
0
0.008
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) 0
0.006
0.012
0.001
0.005
Pentadecanoic Acid (15:0) (g) --
--
0
--
0.002
Palmitic Acid (16:0) (g) 0.363
0.275
0.655
0.062
0.278
Margaric Acid (17:0) (g) --
--
0.002
--
0.002
Stearic Acid (18:0) (g) 0.022
0.029
0.049
0.004
0.148
Arachidic Acid (20:0) (g) --
--
0.005
--
0.004
Behenic Acid (22:0) (g) --
--
0.005
--
0.004
Lignoceric Acid (24:0) (g) --
--
--
--
0.003
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
--
0
Pentadecenoic Acid (15:1) (g) --
--
--
--
0
Palmitoleic Acid (16:1) (g) 0
0.006
0.007
0
0.01
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.007
--
0.01
Heptadecenoic Acid (17:1) (g) --
--
0
--
0.001
Oleic Acid (18:1) (g) 0.86
0.579
0.987
0.035
0.374
c-Oleic Acid (18:1 cis) (g) --
--
0.987
--
0.364
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) 0.057
--
0.023
0
0.011
Docosenoic Acid (22:1) (g) 0.05
--
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
0
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.802
0.552
1.266
0.153
0.925
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
0.001
Octadecadienoic Acid (mixed) (g) --
--
0.002
--
--
Octadecatrienoic (undiff) (g) 0.157
0.025
0.042
0.01
0.089
Octadecatrienoic Acid (mixed) (g) --
--
--
--
0
Parinaric Acid (18:4) (g) 0
--
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
--
0.001
Eicosatetraenoic Acid 20:4 (g) 0.006
--
0
0
0.003
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
--
--
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0.002
--
0.003
t-Monoenoic Fats (g) --
--
0
--
0.01
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
0
t-Oleic Acid (18:1 t) (g) --
--
0
--
0.01
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
0.003
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) 185 195 234 60 64
Essential  
Histidine (mg)
(%RDI)		 235
(34%)		 115
(16%)		 126
(18%)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 290
(21%)		 191
(14%)		 271
(19%)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 483
(18%)		 372
(14%)		 505
(19%)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 442
(21%)		 172
(8%)		 316
(15%)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 178
(24%)		 101
(14%)		 108
(15%)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 342
(39%)		 232
(27%)		 332
(38%)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 242
(23%)		 166
(16%)		 225
(21%)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 96
(34%)		 59
(21%)		 94
(33%)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 342
(19%)		 265
(15%)		 374
(21%)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) 629
341
391
--
--
Cystine (mg)
(%RDI)		 117
(41%)		 55
(19%)		 227
(79%)		 --
(--%)		 --
(--%)
Glycine (mg) 400
222
344
--
--
Proline (mg) 444
213
225
--
--
Tyrosine (mg)
(%RDI)		 154
(18%)		 170
(19%)		 236
(27%)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) 339
263
290
--
--
Aspartic acid (mg) 653
423
707
--
--
Betaine (mg) --
--
7
--
81
Glutamic acid (mg) 1073
920
1458
--
--
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) 326
234
353
--
--
Data Source
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 Brown Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.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-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cereal, bran flakes, flavored
USDA Food Data Central FNNDSOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.