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  6. Quinoa vs. Spinach pasta

Quinoa vs. Spinach pasta — In-Depth Nutrition Comparison

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Important differences between quinoa and spinach pasta

  • Quinoa has less vitamin B1, folate, iron, vitamin B2, vitamin B3, protein, vitamin B6, vitamin B12, and carbs.
  • Spinach pasta's daily need coverage for vitamin B1 is 42% more.

The food varieties used in the comparison are Quinoa, cooked and Pasta, fresh-refrigerated, spinach, as purchased.

Infographic

Quinoa vs Spinach pasta infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Quinoa
Quinoa
2
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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +121.5%
Contains more ZincZinc +28.4%
Contains more ManganeseManganese +23.8%
~equal in Magnesium ~63mg
~equal in Copper ~0.197mg
~equal in Phosphorus ~148mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Quinoa
Quinoa
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +469.2%
Contains more Vitamin B2Vitamin B2 +261.8%
Contains more Vitamin B3Vitamin B3 +739.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +156.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +321.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Spinach pasta DV% diff.
Vitamin B1 0.107mg 0.609mg 42%
Folate 42µg 177µg 34%
Cholesterol 0mg 73mg 24%
Iron 1.49mg 3.3mg 23%
Vitamin B2 0.11mg 0.398mg 22%
Vitamin B3 0.412mg 3.46mg 19%
Vitamin B6 0.123mg 0.315mg 15%
Protein 4.4g 11.26g 14%
Vitamin B5 0.688mg 14%
Vitamin B12 0µg 0.31µg 13%
Carbs 21.3g 55.72g 11%
Fiber 2.8g 11%
Calories 120kcal 289kcal 8%
Starch 17.63g 7%
Manganese 0.631mg 0.781mg 7%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Polyunsaturated fat 1.078g 0.467g 4%
Calcium 17mg 43mg 3%
Potassium 172mg 272mg 3%
Zinc 1.09mg 1.4mg 3%
Vitamin A 0µg 25µg 3%
Copper 0.192mg 0.197mg 1%
Phosphorus 152mg 148mg 1%
Sodium 7mg 27mg 1%
Saturated fat 0.231g 0.483g 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 273kcal 257kcal N/A
Weight per 100 calories 83g 35g N/A
Fats 1.92g 2.1g 0%
Unsaturated / Saturated Fat ratio 7 2.3 N/A
Net carbs 18.5g 55.72g N/A
Magnesium 64mg 63mg 0%
Sugar 0.87g N/A
Monounsaturated fat 0.528g 0.659g 0%
Tryptophan 0.052mg 0.15mg 0%
Threonine 0.131mg 0.352mg 0%
Isoleucine 0.157mg 0.488mg 0%
Leucine 0.261mg 0.813mg 0%
Lysine 0.239mg 0.336mg 0%
Methionine 0.096mg 0.208mg 0%
Phenylalanine 0.185mg 0.56mg 0%
Valine 0.185mg 0.544mg 0%
Histidine 0.127mg 0.237mg 0%
Omega-3 (DHA) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +137.9%
Contains more ProteinProtein +155.9%
Contains more CarbsCarbs +161.6%
~equal in Fats ~2.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Poly. FatPolyunsaturated fat +130.8%
Contains more Mono. FatMonounsaturated fat +24.8%

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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
  2. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.