Quinoa (cooked)
4.4gprotein / 100g120 cal · 1.9g fat · $$ · Quality 0.85
Ezekiel Bread (sprouted grain)
4.0gprotein / 100g80 cal · 0.5g fat · $$ · Quality 0.75
Quinoa (cooked) carries 0.4g more protein per 100g than Ezekiel Bread (sprouted grain) (4.4g vs 4.0g) — a real but modest edge.
On protein quality specifically, Quinoa (cooked) scores higher — one of the few complete-protein grains (technically a seed) — compared to Ezekiel Bread (sprouted grain), which is lit_estimate — sprouted grain + legume blend improves completeness vs. standard wheat bread.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
These two are closer than the comparison headline suggests. Either Quinoa (cooked) or Ezekiel Bread (sprouted grain) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Quinoa (cooked) | Ezekiel Bread (sprouted grain) |
|---|---|---|
| Protein | 4.4g | 4.0g |
| Calories | 120 | 80 |
| Fat | 1.9g | 0.5g |
| Carbs | 21.3g | 15.0g |
| Fiber | 2.8g | 3.0g |
| Quality score | 0.85 | 0.75 |
| Relative cost | $$ | $$ |
| Prep time | 20 min | 0 min |
Frequently asked
Which has more protein, quinoa (cooked) or ezekiel bread (sprouted grain)?
Quinoa (cooked) has 4.4g of protein per 100g compared to Ezekiel Bread (sprouted grain)'s 4.0g.
Which is lower in calories?
Ezekiel Bread (sprouted grain) is lower in calories per 100g, at 80 vs the other's 120.