Uncooked quinoa vs Dry enriched pasta
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 27 g of dry enriched pasta. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.2×), magnesium (3.7×), copper (2.1×), phosphorus (2.4×) and 3 more. More in dry enriched pasta: selenium (7.4×), folate (2.1×), thiamin (2.5×) and niacin (4.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium4% vs 31%
2.3 µg vs 17 µg
- Folate13% vs 26%
50 µg vs 105 µg
- Manganese24% vs 11%
0.55 mg vs 0.25 mg
- Thiamin (B1)8% vs 20%
0.098 mg vs 0.24 mg
- Niacin (B3)3% vs 12%
0.41 mg vs 1.9 mg
- Magnesium13% vs 3%
53.5 mg vs 14.3 mg
- Copper18% vs 9%
0.16 mg vs 0.078 mg
- Phosphorus10% vs 4%
124 mg vs 50.9 mg
- Vitamin B68% vs 2%
0.13 mg vs 0.038 mg
- Vitamin E4% vs <1%
0.66 mg vs 0.03 mg
- Zinc8% vs 3%
0.84 mg vs 0.38 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.5 g8%·7%
- Total fat1.6 g · 0.41 g2%·1%
- Saturated fatlimit0.19 g · 0.075 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 20.1 g6%·7%
- Fiber1.9 g · 0.86 g7%·3%
- Sodiumlimit1.4 mg · 1.6 mg<1%·<1%
- Potassium153 mg · 60.1 mg3%·1%
- Calcium12.8 mg · 5.7 mg1%·<1%
- Iron1.2 mg · 0.89 mg7%·5%
- Vitamin A0.27 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.027 µg0%·<1%
- Riboflavin (B2)0.086 mg · 0.11 mg7%·8%
- Pantothenic acid (B5)0.21 mg · 0.12 mg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.1 mg · 4.1 mg3%·1%
Reported for only one of the two, so not compared: vitamin C.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), 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.