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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, Vitamin B6, Vitamin B12, and Manganese.
  • 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

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 less Sodium -74.1%
Contains more Calcium +152.9%
Contains more Iron +121.5%
Contains more Potassium +58.1%
Contains more Zinc +28.4%
Contains more Manganese +23.8%
Equal in Magnesium - 63
Equal in Phosphorus - 148
Equal in Copper - 0.197
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Contains less Sodium -74.1%
Contains more Calcium +152.9%
Contains more Iron +121.5%
Contains more Potassium +58.1%
Contains more Zinc +28.4%
Contains more Manganese +23.8%
Equal in Magnesium - 63
Equal in Phosphorus - 148
Equal in Copper - 0.197

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
4
:
Contains more Vitamin A +4720%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +261.8%
Contains more Vitamin B3 +739.8%
Contains more Vitamin B6 +156.1%
Contains more Folate +321.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0% 0%
Contains more Vitamin A +4720%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +261.8%
Contains more Vitamin B3 +739.8%
Contains more Vitamin B6 +156.1%
Contains more Folate +321.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +137.9%
Contains more Protein +155.9%
Contains more Carbs +161.6%
Equal in Fats - 2.1
Equal in Other - 0.82
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 Water +137.9%
Contains more Protein +155.9%
Contains more Carbs +161.6%
Equal in Fats - 2.1
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +130.8%
Contains more Monounsaturated Fat +24.8%
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +130.8%
Contains more Monounsaturated Fat +24.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Spinach pasta Opinion
Net carbs 18.5g 55.72g Spinach pasta
Protein 4.4g 11.26g Spinach pasta
Fats 1.92g 2.1g Spinach pasta
Carbs 21.3g 55.72g Spinach pasta
Calories 120kcal 289kcal Spinach pasta
Starch 17.63g Quinoa
Sugar 0.87g Spinach pasta
Fiber 2.8g Quinoa
Calcium 17mg 43mg Spinach pasta
Iron 1.49mg 3.3mg Spinach pasta
Magnesium 64mg 63mg Quinoa
Phosphorus 152mg 148mg Quinoa
Potassium 172mg 272mg Spinach pasta
Sodium 7mg 27mg Quinoa
Zinc 1.09mg 1.4mg Spinach pasta
Copper 0.192mg 0.197mg Spinach pasta
Manganese 0.631mg 0.781mg Spinach pasta
Selenium 2.8µg Quinoa
Vitamin A 5IU 241IU Spinach pasta
Vitamin A RAE 0µg 25µg Spinach pasta
Vitamin E 0.63mg Quinoa
Vitamin B1 0.107mg 0.609mg Spinach pasta
Vitamin B2 0.11mg 0.398mg Spinach pasta
Vitamin B3 0.412mg 3.46mg Spinach pasta
Vitamin B5 0.688mg Spinach pasta
Vitamin B6 0.123mg 0.315mg Spinach pasta
Folate 42µg 177µg Spinach pasta
Vitamin B12 0µg 0.31µg Spinach pasta
Choline 23mg Quinoa
Tryptophan 0.052mg 0.15mg Spinach pasta
Threonine 0.131mg 0.352mg Spinach pasta
Isoleucine 0.157mg 0.488mg Spinach pasta
Leucine 0.261mg 0.813mg Spinach pasta
Lysine 0.239mg 0.336mg Spinach pasta
Methionine 0.096mg 0.208mg Spinach pasta
Phenylalanine 0.185mg 0.56mg Spinach pasta
Valine 0.185mg 0.544mg Spinach pasta
Histidine 0.127mg 0.237mg Spinach pasta
Cholesterol 0mg 73mg Quinoa
Saturated Fat 0.231g 0.483g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g 0.659g Spinach pasta
Polyunsaturated fat 1.078g 0.467g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Spinach pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
47%
Spinach pasta
Minerals Daily Need Coverage Score
38%
Quinoa
48%
Spinach pasta

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.252g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.