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Quinoa vs. Fettuccine — In-Depth Nutrition Comparison

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How are quinoa and fettuccine different?

  • Quinoa is higher in phosphorus, magnesium, iron, folate, zinc, vitamin B6, and polyunsaturated fat; however, fettuccine is richer in vitamin B3.
  • Daily need coverage for phosphorus for quinoa is 18% higher.
  • Quinoa contains 11 times more zinc than fettuccine. While quinoa contains 1.09mg of zinc, fettuccine contains only 0.1mg.
  • Quinoa has less sodium.

Quinoa, cooked and KASHI, STEAM MEAL, Chicken Fettuccine, Frozen Entree are the varieties used in this article.

Infographic

Quinoa vs Fettuccine infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 8.4% 15% 23% 0% 2.7% 11% 22% 0% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more IronIron +148.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +508%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +64.7%
~equal in Potassium ~168mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 9% 0% 23% 16% 34% 0% 12% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B6Vitamin B6 +146%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +336.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
6% 3% 14% 75% 2%
Protein: 6.2 g
Fats: 2.7 g
Carbs: 14 g
Water: 75.2 g
Other: 1.9 g
Contains more CarbsCarbs +52.1%
Contains more ProteinProtein +40.9%
Contains more FatsFats +40.6%
Contains more OtherOther +146.8%
~equal in Water ~75.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
41% 41% 18%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 0.9 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Poly. FatPolyunsaturated fat +169.5%
Contains more Mono. FatMonounsaturated fat +70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Fettuccine
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Quinoa Fettuccine DV% diff.
Manganese 0.631mg 27%
Copper 0.192mg 21%
Phosphorus 152mg 25mg 18%
Magnesium 64mg 6mg 14%
Iron 1.49mg 0.6mg 11%
Vitamin B3 0.412mg 1.8mg 9%
Zinc 1.09mg 0.1mg 9%
Folate 42µg 6µg 9%
Sodium 7mg 166mg 7%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.05mg 6%
Cholesterol 0mg 14mg 5%
Polyunsaturated fat 1.078g 0.4g 5%
Selenium 2.8µg 5%
Choline 23mg 4%
Protein 4.4g 6.2g 4%
Saturated fat 0.231g 0.9g 3%
Vitamin B2 0.11mg 0.07mg 3%
Fiber 2.8g 2g 3%
Carbs 21.3g 14g 2%
Monounsaturated fat 0.528g 0.9g 1%
Calories 120kcal 99kcal 1%
Vitamin B1 0.107mg 0.09mg 1%
Vitamin E 0.63mg 0.45mg 1%
Calcium 17mg 28mg 1%
Fats 1.92g 2.7g 1%
Net carbs 18.5g 12g N/A
Potassium 172mg 168mg 0%
Sugar 0.87g 1.3g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Fettuccine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
7%
Fettuccine
Minerals Daily Need Coverage Score
38%
Quinoa
9%
Fettuccine

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 159mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.669g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in glycemic index?
Fettuccine
Fettuccine is lower in glycemic index (difference - 6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.