Quinoa, cooked vs Unenriched pasta, dry

Quinoa, cookedUnenriched pasta, dry
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 338 calories in unenriched pasta, dry (1 cup spaghetti, 91 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: magnesium (2.5×), folate (4.7×), manganese, riboflavin (3.7×) and 8 more. More in unenriched pasta, dry: selenium (11×), carbohydrates, protein and niacin (2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Unenriched pasta, dry338 cal

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

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%62.5%125%
  • Selenium5.2 µg · 57.5 µg
    9%105%
  • Magnesium118 mg · 48.2 mg
    28%11%
  • Folate77.7 µg · 16.4 µg
    19%4%
  • Manganese1.2 mg · 0.83 mg
    51%36%
  • Riboflavin (B2)0.2 mg · 0.055 mg
    16%4%
  • Carbohydrates39.4 g · 67.9 g
    14%25%
  • Copper0.36 mg · 0.26 mg
    39%29%
  • Thiamin (B1)0.2 mg · 0.082 mg
    16%7%
  • Iron2.8 mg · 1.2 mg
    15%7%
  • Phosphorus281 mg · 172 mg
    22%14%
  • Fiber5.2 g · 2.9 g
    19%10%
  • Protein8.1 g · 11.9 g
    16%24%
  • Vitamin E1.2 mg · 0.1 mg
    8%1%
  • Zinc2 mg · 1.3 mg
    18%12%
  • Vitamin B60.23 mg · 0.13 mg
    13%8%
  • Niacin (B3)0.76 mg · 1.5 mg
    5%10%

Show as: bars · dots

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%
  • 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), choline.

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Unenriched pasta, dry (SR Legacy 168927). 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.

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