Quinoa, cooked vs Dry enriched pasta
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 338 calories in dry enriched pasta (1 cup spaghetti, 91 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: magnesium (2.5×), manganese, copper, phosphorus and 5 more. More in dry enriched pasta: selenium (11×), folate (4.6×), thiamin (4.1×), niacin (8.6×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
1 cup spaghetti (91 g) · 11.9 g protein · 67.9 g carbs (2.4 g sugars) · 1.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium9% vs 105%
5.2 µg vs 57.5 µg
- Folate19% vs 89%
77.7 µg vs 356 µg
- Thiamin (B1)16% vs 68%
0.2 mg vs 0.81 mg
- Niacin (B3)5% vs 41%
0.76 mg vs 6.5 mg
- Magnesium28% vs 11%
118 mg vs 48.2 mg
- Manganese51% vs 36%
1.2 mg vs 0.83 mg
- Riboflavin (B2)16% vs 28%
0.2 mg vs 0.36 mg
- Carbohydrates14% vs 25%
39.4 g vs 67.9 g
- Copper39% vs 29%
0.36 mg vs 0.26 mg
- Phosphorus22% vs 14%
281 mg vs 172 mg
- Fiber19% vs 10%
5.2 g vs 2.9 g
- Protein16% vs 24%
8.1 g vs 11.9 g
- Vitamin E8% vs 1%
1.2 mg vs 0.1 mg
- Zinc18% vs 12%
2 mg vs 1.3 mg
- Vitamin B613% vs 8%
0.23 mg vs 0.13 mg
- Choline8% vs 2%
42.5 mg vs 13.7 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat3.6 g · 1.4 g5%·2%
- Saturated fatlimit0.43 g · 0.25 g2%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit12.9 mg · 5.5 mg1%·<1%
- Potassium318 mg · 203 mg7%·4%
- Calcium31.4 mg · 19.1 mg2%·1%
- Iron2.8 mg · 3 mg15%·17%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.091 µg0%·<1%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Dry enriched pasta (SR Legacy 169736). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.