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
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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 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% |
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 | +∞% |
| Contains more CholineCholine | +∞% |
| 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 B6Vitamin B6 | +156.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +321.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Manganese | 0.631mg | 0.781mg | 7% |
| Starch | 17.63g | 7% | |
| Selenium | 2.8µg | 5% | |
| Vitamin E | 0.63mg | 4% | |
| Polyunsaturated fat | 1.078g | 0.467g | 4% |
| Choline | 23mg | 4% | |
| Zinc | 1.09mg | 1.4mg | 3% |
| Vitamin A | 0µg | 25µg | 3% |
| Potassium | 172mg | 272mg | 3% |
| Calcium | 17mg | 43mg | 3% |
| Phosphorus | 152mg | 148mg | 1% |
| Sodium | 7mg | 27mg | 1% |
| Copper | 0.192mg | 0.197mg | 1% |
| Saturated fat | 0.231g | 0.483g | 1% |
| Fats | 1.92g | 2.1g | 0% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
38%
48%
Comparison summary
Which food is lower in Sugar?
Spinach pasta is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Spinach pasta is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Spinach pasta is relatively richer in minerals
Which food is richer in vitamins?
Spinach pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.252g)
Which food is cheaper?
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The foods are relatively equal in price ($)