Uncooked quinoa vs Dry enriched pasta

Uncooked quinoaDry enriched pasta
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 338 calories in dry enriched pasta (1 cup spaghetti, 91 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (4.1×), copper (3.8×), magnesium (6.9×), phosphorus (4.5×) and 14 more. More in dry enriched pasta: selenium (4×), niacin (2.5×), thiamin and folate. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Dry enriched pasta338 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%87.5%175%
  • Manganese3.5 mg · 0.83 mg
    150%36%
  • Copper1 mg · 0.26 mg
    111%29%
  • Selenium14.4 µg · 57.5 µg
    26%105%
  • Magnesium335 mg · 48.2 mg
    80%11%
  • Phosphorus777 mg · 172 mg
    62%14%
  • Vitamin B60.83 mg · 0.13 mg
    49%8%
  • Zinc5.3 mg · 1.3 mg
    48%12%
  • Fiber11.9 g · 2.9 g
    43%10%
  • Vitamin E4.1 mg · 0.1 mg
    28%1%
  • Iron7.8 mg · 3 mg
    43%17%
  • Niacin (B3)2.6 mg · 6.5 mg
    16%41%
  • Protein24 g · 11.9 g
    48%24%
  • Choline119 mg · 13.7 mg
    22%2%
  • Pantothenic acid (B5)1.3 mg · 0.39 mg
    26%8%
  • Thiamin (B1)0.61 mg · 0.81 mg
    51%68%
  • Potassium957 mg · 203 mg
    20%4%
  • Carbohydrates109 g · 67.9 g
    40%25%
  • Riboflavin (B2)0.54 mg · 0.36 mg
    42%28%
  • Total fat10.3 g · 1.4 g
    13%2%
  • Folate313 µg · 356 µg
    78%89%
  • Saturated fatlimit1.2 g · 0.25 g
    6%1%
  • Calcium79.9 mg · 19.1 mg
    6%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 5.5 mg<1%·<1%
  • Vitamin A1.7 µg · 0 µg<1%·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: 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.

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Uncooked quinoa vs Dry enriched pasta: nutrition compared | MyFoodAnalysis