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Somen noodles vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between somen noodles and quinoa

  • Quinoa is richer than somen noodles in copper, phosphorus, manganese, magnesium, iron, folate, vitamin B6, zinc, and vitamin B1.
  • Daily need coverage for copper for quinoa is 19% higher.
  • Somen noodles contains 23 times more sodium than quinoa. Somen noodles contains 161mg of sodium, while quinoa contains 7mg.

Food types used in this article are Noodles, japanese, somen, cooked and Quinoa, cooked.

Infographic

Somen noodles vs Quinoa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 2.4% 2.6% 20% 8.3% 6% 12% 21% 33% 0%
Quinoa
10
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%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +493.1%
Contains more IronIron +186.5%
Contains more CopperCopper +668%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +151.4%

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.
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% 0% 0% 5% 7.6% 1.8% 10% 3% 0% 0% 1.5% 0%
Quinoa
7
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B6Vitamin B6 +846.2%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 28% 68%
Protein: 4 g
Fats: 0.18 g
Carbs: 27.54 g
Water: 67.91 g
Other: 0.37 g
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +29.3%
Contains more FatsFats +966.7%
Contains more OtherOther +108.1%
~equal in Protein ~4.4g
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.073 g
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
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +2414.3%
Contains more Poly. FatPolyunsaturated fat +1376.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Somen noodles Quinoa DV% diff.
Copper 0.025mg 0.192mg 19%
Phosphorus 27mg 152mg 18%
Manganese 0.251mg 0.631mg 17%
Magnesium 2mg 64mg 15%
Iron 0.52mg 1.49mg 12%
Fiber 2.8g 11%
Folate 2µg 42µg 10%
Vitamin B6 0.013mg 0.123mg 8%
Zinc 0.22mg 1.09mg 8%
Starch 17.63g 7%
Polyunsaturated fat 0.073g 1.078g 7%
Sodium 161mg 7mg 7%
Vitamin B1 0.02mg 0.107mg 7%
Vitamin B2 0.033mg 0.11mg 6%
Selenium 2.8µg 5%
Potassium 29mg 172mg 4%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Fats 0.18g 1.92g 3%
Vitamin B5 0.172mg 3%
Carbs 27.54g 21.3g 2%
Vitamin B3 0.097mg 0.412mg 2%
Saturated fat 0.025g 0.231g 1%
Monounsaturated fat 0.021g 0.528g 1%
Calories 131kcal 120kcal 1%
Protein 4g 4.4g 1%
Calcium 8mg 17mg 1%
Net carbs 27.54g 18.5g N/A
Sugar 0.87g N/A
Tryptophan 0.051mg 0.052mg 0%
Threonine 0.106mg 0.131mg 0%
Isoleucine 0.155mg 0.157mg 0%
Leucine 0.274mg 0.261mg 0%
Lysine 0.077mg 0.239mg 0%
Methionine 0.062mg 0.096mg 0%
Phenylalanine 0.194mg 0.185mg 0%
Valine 0.171mg 0.185mg 0%
Histidine 0.081mg 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
Somen noodles Quinoa
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
2%
Somen noodles
11%
Quinoa
Minerals Daily Need Coverage Score
11%
Somen noodles
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Somen noodles
Somen noodles is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Somen noodles
Somen noodles is lower in Saturated fat (difference - 0.206g)
Which food is lower in glycemic index?
Somen noodles
Somen noodles is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 154mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Somen noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168909/nutrients
  2. 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.