Pasta vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, uncooked is higher in more vitamins & minerals
Calories (kcal)
Pasta 371
Quinoa 368
Protein (g)
Pasta 13.0
Quinoa 14.1
Carbs (g)
Pasta 74.7
Quinoa 64.2
Fat (g)
Pasta 1.51
Quinoa 6.07
Fiber (g)
Pasta 3.20
Quinoa 7.00
Quick answers
Which has more protein?
Quinoa, uncooked — 14.1g vs 13.0g per 100g.
Which has fewer calories?
Quinoa, uncooked — 368 vs 371 kcal per 100g.
Which is more nutrient-dense?
Quinoa, uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pasta | Quinoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 368 kcal | +1% |
| Macronutrients | |||
| Water | 9.90 g | 13.3 g | -25% |
| Protein | 13.0 g | 14.1 g | -8% |
| Total lipid (fat) | 1.51 g | 6.07 g | -75% |
| Carbohydrate, by difference | 74.7 g | 64.2 g | +16% |
| Fiber, total dietary | 3.20 g | 7.00 g | -54% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.277 g | 0.706 g | -61% |
| Fatty acids, total monounsaturated | 0.171 g | 1.61 g | -89% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.891 mg | 0.360 mg | +147% |
| Riboflavin (Vitamin B2) | 0.400 mg | 0.318 mg | +26% |
| Niacin (Vitamin B3) | 7.18 mg | 1.52 mg | +372% |
| Pantothenic acid (Vitamin B5) | 0.431 mg | 0.772 mg | -44% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.487 mg | -71% |
| Biotin (Vitamin B7) | 237 ug | 184 ug | +29% |
| Folate, total (Vitamin B9) | 219 ug | 0 ug | |
| Choline, total | 15.1 mg | 70.2 mg | -78% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 8.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.110 mg | 2.44 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 47.0 mg | -55% |
| Iron, Fe | 3.30 mg | 4.57 mg | -28% |
| Magnesium, Mg | 53.0 mg | 197 mg | -73% |
| Phosphorus, P | 189 mg | 457 mg | -59% |
| Potassium, K | 223 mg | 563 mg | -60% |
| Sodium, Na | 6.00 mg | 5.00 mg | +20% |
| Zinc, Zn | 1.41 mg | 3.10 mg | -55% |
| Copper, Cu | 0.289 mg | 0.590 mg | -51% |
| Manganese, Mn | 0.917 mg | 2.03 mg | -55% |
| Selenium, Se | 63.2 ug | 8.50 ug | +644% |
| Other Nutrients | |||
| Energy | 1553 kj | 1539 kj | +1% |
| Ash | 0.880 g | 2.38 g | -63% |
| Total Sugars | 2.67 g | — | |
| Sucrose | 0.480 g | — | |
| Glucose | 0.120 g | — | |
| Fructose | 0.110 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.96 g | — | |
| Galactose | 0 g | — | |
| Starch | 62.5 g | 52.2 g | +20% |
| Fluoride, F | 18.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 184 ug | -90% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 391 ug | 184 ug | +113% |
| Betaine | 142 mg | 630 mg | -77% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 0 IU | 14.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 18.0 ug | 163 ug | -89% |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | 0.080 mg | -25% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.880 mg | 4.55 mg | -81% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.350 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.130 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.251 g | 0.600 g | -58% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.025 g | 0.037 g | -32% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.030 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.030 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.010 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.171 g | 1.42 g | -88% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.171 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.093 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.083 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.017 g | -100% |
| Fatty acids, total polyunsaturated | 0.564 g | 3.29 g | -83% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.540 g | 2.98 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.260 g | -91% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.024 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.009 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.047 g | -100% |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Tryptophan (EAA) | 0.185 g | 0.167 g | +11% |
| Threonine (EAA) | 0.462 g | 0.421 g | +10% |
| Isoleucine (EAA, BCAA) | 0.511 g | 0.504 g | +1% |
| Leucine (EAA, BCAA) | 0.988 g | 0.840 g | +18% |
| Lysine (EAA) | 0.298 g | 0.766 g | -61% |
| Methionine (EAA) | 0.147 g | 0.309 g | -52% |
| Cystine (conditionally essential) | 0.255 g | 0.203 g | +26% |
| Phenylalanine (EAA) | 0.668 g | 0.593 g | +13% |
| Tyrosine (conditionally essential) | 0.243 g | 0.267 g | -9% |
| Valine (EAA, BCAA) | 0.588 g | 0.594 g | -1% |
| Arginine (conditionally essential) | 0.474 g | 1.09 g | -57% |
| Histidine (EAA) | 0.298 g | 0.407 g | -27% |
| Alanine | 0.438 g | 0.588 g | -26% |
| Aspartic acid | 0.624 g | 1.13 g | -45% |
| Glutamic acid | 4.60 g | 1.87 g | +146% |
| Glycine (conditionally essential) | 0.441 g | 0.694 g | -36% |
| Proline (conditionally essential) | 1.57 g | 0.773 g | +103% |
| Serine | 0.617 g | 0.567 g | +9% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.010 mg | — | |
| Genistein | 0.010 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.40 mg | 14.0 mg | -90% |
| Choline from phosphatidylcholine | 4.00 mg | 17.0 mg | -76% |
| Choline from phosphocholine | 0 mg | 0.400 mg | -100% |
| Choline from sphingomyelin | 0 mg | 0.700 mg | -100% |
| Free Choline | 9.70 mg | 38.0 mg | -74% |
| Total Choline | 15.0 mg | 70.0 mg | -79% |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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