Quinoa vs. Spaghetti — In-Depth Nutrition Comparison
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How are quinoa and spaghetti different?
- Quinoa is richer in manganese, phosphorus, iron, magnesium, copper, folate, vitamin B1, vitamin B2, and vitamin B6, while spaghetti is higher in selenium.
- Spaghetti covers your daily need for selenium, 43% more than quinoa.
- Quinoa contains 6 times more folate than spaghetti. Quinoa contains 42µg of folate, while spaghetti contains 7µg.
Quinoa, cooked and Pasta, cooked, unenriched, without added salt types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +290.9% |
| Contains more IronIron | +198% |
| Contains more CopperCopper | +92% |
| Contains more ZincZinc | +113.7% |
| Contains more PhosphorusPhosphorus | +162.1% |
| Contains more ManganeseManganese | +96% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +842.9% |
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.
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B1Vitamin B1 | +435% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B6Vitamin B6 | +151% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +259.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 26.4µg | 43% |
| Manganese | 0.631mg | 0.322mg | 13% |
| Phosphorus | 152mg | 58mg | 13% |
| Iron | 1.49mg | 0.5mg | 12% |
| Magnesium | 64mg | 18mg | 11% |
| Copper | 0.192mg | 0.1mg | 10% |
| Folate | 42µg | 7µg | 9% |
| Vitamin B2 | 0.11mg | 0.02mg | 7% |
| Vitamin B1 | 0.107mg | 0.02mg | 7% |
| Vitamin B6 | 0.123mg | 0.049mg | 6% |
| Zinc | 1.09mg | 0.51mg | 5% |
| Polyunsaturated fat | 1.078g | 0.326g | 5% |
| Potassium | 172mg | 44mg | 4% |
| Vitamin E | 0.63mg | 0.06mg | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Protein | 4.4g | 5.8g | 3% |
| Starch | 17.63g | 26.01g | 3% |
| Carbs | 21.3g | 30.86g | 3% |
| Choline | 23mg | 6.4mg | 3% |
| Vitamin B5 | 0.112mg | 2% | |
| Calories | 120kcal | 158kcal | 2% |
| Fats | 1.92g | 0.93g | 2% |
| Monounsaturated fat | 0.528g | 0.131g | 1% |
| Calcium | 17mg | 7mg | 1% |
| Net carbs | 18.5g | 29.06g | N/A |
| Sugar | 0.87g | 0.56g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin B3 | 0.412mg | 0.4mg | 0% |
| Saturated fat | 0.231g | 0.176g | 0% |
| Tryptophan | 0.052mg | 0.083mg | 0% |
| Threonine | 0.131mg | 0.206mg | 0% |
| Isoleucine | 0.157mg | 0.228mg | 0% |
| Leucine | 0.261mg | 0.44mg | 0% |
| Lysine | 0.239mg | 0.133mg | 0% |
| Methionine | 0.096mg | 0.065mg | 0% |
| Phenylalanine | 0.185mg | 0.297mg | 0% |
| Valine | 0.185mg | 0.262mg | 0% |
| Histidine | 0.127mg | 0.132mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +106.5% |
| Contains more WaterWater | +15.3% |
| Contains more OtherOther | +175% |
| Contains more ProteinProtein | +31.8% |
| Contains more CarbsCarbs | +44.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +230.7% |
| Contains less Sat. FatSaturated fat | -23.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +47.5% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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