Restaurant vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, uncooked is higher in more vitamins & minerals
Calories (kcal)
Restaurant 104
Quinoa 368
Protein (g)
Restaurant 3.90
Quinoa 14.1
Carbs (g)
Restaurant 17.8
Quinoa 64.2
Fat (g)
Restaurant 1.89
Quinoa 6.07
Fiber (g)
Restaurant 1.70
Quinoa 7.00
Quick answers
Which has more protein?
Quinoa, uncooked — 14.1g vs 3.90g per 100g.
Which has fewer calories?
Restaurant, Italian, spaghetti with pomodoro sauce (no meat) — 104 vs 368 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 | Restaurant | Quinoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 104 kcal | 368 kcal | -72% |
| Macronutrients | |||
| Water | 75.6 g | 13.3 g | +469% |
| Protein | 3.90 g | 14.1 g | -72% |
| Total lipid (fat) | 1.89 g | 6.07 g | -69% |
| Carbohydrate, by difference | 17.8 g | 64.2 g | -72% |
| Fiber, total dietary | 1.70 g | 7.00 g | -76% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.366 g | 0.706 g | -48% |
| Fatty acids, total monounsaturated | 0.926 g | 1.61 g | -43% |
| Fatty acids, total trans | 0.008 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.10 mg | — | |
| Thiamin (Vitamin B1) | 0.072 mg | 0.360 mg | -80% |
| Riboflavin (Vitamin B2) | 0.123 mg | 0.318 mg | -61% |
| Niacin (Vitamin B3) | 1.16 mg | 1.52 mg | -24% |
| Pantothenic acid (Vitamin B5) | 0.187 mg | 0.772 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.487 mg | -83% |
| Biotin (Vitamin B7) | 29.0 ug | 184 ug | -84% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 8.00 mg | 70.2 mg | -89% |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 10.0 ug | 1.00 ug | +900% |
| Carotene, beta | 120 ug | 8.00 ug | +1400% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.810 mg | 2.44 mg | -67% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 1.10 ug | -100% |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 47.0 mg | -68% |
| Iron, Fe | 0.900 mg | 4.57 mg | -80% |
| Magnesium, Mg | 16.0 mg | 197 mg | -92% |
| Phosphorus, P | 44.0 mg | 457 mg | -90% |
| Potassium, K | 140 mg | 563 mg | -75% |
| Sodium, Na | 191 mg | 5.00 mg | +3720% |
| Zinc, Zn | 0.350 mg | 3.10 mg | -89% |
| Copper, Cu | 0.074 mg | 0.590 mg | -87% |
| Manganese, Mn | 0.215 mg | 2.03 mg | -89% |
| Selenium, Se | 10.1 ug | 8.50 ug | +19% |
| Other Nutrients | |||
| Energy | 434 kj | 1539 kj | -72% |
| Ash | 0.890 g | 2.38 g | -63% |
| Total Sugars | 1.82 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.910 g | — | |
| Fructose | 0.910 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 12.1 g | 52.2 g | -77% |
| Folic acid (Vitamin B9 — synthetic) | — | 184 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 184 ug | |
| Betaine | 472 mg | 630 mg | -25% |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 1.00 ug | +100% |
| Vitamin A, IU | 202 IU | 14.0 IU | +1343% |
| Beta-cryptoxanthin (Provitamin A) | 1872 ug | 0 ug | |
| Lycopene | 132 ug | 163 ug | -19% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.080 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.330 mg | 4.55 mg | -93% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | 0.350 mg | -94% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.230 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 | |
| Vitamin K1 — Phylloquinone | 4.00 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.002 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.011 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.259 g | 0.600 g | -57% |
| SFA 17:0 (Margaric acid) | 0.002 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.071 g | 0.037 g | +92% |
| SFA 20:0 (Arachidic acid) | 0.008 g | 0.030 g | -73% |
| SFA 22:0 (Behenic acid) | 0.004 g | 0.030 g | -87% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.010 g | -70% |
| 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) | 0.012 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.012 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.898 g | 1.42 g | -37% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.891 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | 0.093 g | -85% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.083 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0.017 g | -94% |
| Fatty acids, total polyunsaturated | 0.528 g | 3.29 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.447 g | 2.98 g | -85% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.444 g | — | |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.077 g | 0.260 g | -70% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.075 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:3i | 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) | 0.002 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 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 | 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) | 0.001 g | 0.047 g | -98% |
| Fatty acids, total trans-monoenoic | 0.007 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.007 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 g | — | |
| Tryptophan (EAA) | 0.040 g | 0.167 g | -76% |
| Threonine (EAA) | 0.103 g | 0.421 g | -76% |
| Isoleucine (EAA, BCAA) | 0.119 g | 0.504 g | -76% |
| Leucine (EAA, BCAA) | 0.227 g | 0.840 g | -73% |
| Lysine (EAA) | 0.080 g | 0.766 g | -90% |
| Methionine (EAA) | 0.057 g | 0.309 g | -82% |
| Cystine (conditionally essential) | 0.074 g | 0.203 g | -64% |
| Phenylalanine (EAA) | 0.165 g | 0.593 g | -72% |
| Tyrosine (conditionally essential) | 0.085 g | 0.267 g | -68% |
| Valine (EAA, BCAA) | 0.142 g | 0.594 g | -76% |
| Arginine (conditionally essential) | 0.154 g | 1.09 g | -86% |
| Histidine (EAA) | 0.074 g | 0.407 g | -82% |
| Alanine | 0.119 g | 0.588 g | -80% |
| Aspartic acid | 0.238 g | 1.13 g | -79% |
| Glutamic acid | 1.31 g | 1.87 g | -30% |
| Glycine (conditionally essential) | 0.103 g | 0.694 g | -85% |
| Proline (conditionally essential) | 0.386 g | 0.773 g | -50% |
| Serine | 0.165 g | 0.567 g | -71% |
| Hydroxyproline | 0 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 14.0 mg | |
| Choline from phosphatidylcholine | — | 17.0 mg | |
| Choline from phosphocholine | — | 0.400 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 38.0 mg | |
| Total Choline | — | 70.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Restaurant, Italian, spaghetti with pomodoro sauce (no meat) nutrition facts Quinoa, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +3720% in Restaurant, Italian, spaghetti with pomodoro sauce (no meat) Carotene, beta +1400% in Restaurant, Italian, spaghetti with pomodoro sauce (no meat) Vitamin A, RAE +900% in Restaurant, Italian, spaghetti with pomodoro sauce (no meat) Vitamin K2 — Menaquinone-4 (MK-4) -100% in Restaurant, Italian, spaghetti with pomodoro sauce (no meat)
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