Spaghetti vs. Quinoa — In-Depth Nutrition Comparison
Compare
How are spaghetti and quinoa different?
- Spaghetti is richer in selenium, while quinoa is higher in manganese, phosphorus, iron, magnesium, copper, folate, vitamin B1, vitamin B2, and vitamin B6.
- Spaghetti covers your daily need for selenium, 43% more than quinoa.
Pasta, cooked, unenriched, without added salt and Quinoa, cooked types were used in this article.
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 SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +842.9% |
| 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% |
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 B5Vitamin B5 | +∞% |
| 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 | 26.4µg | 2.8µg | 43% |
| Manganese | 0.322mg | 0.631mg | 13% |
| Phosphorus | 58mg | 152mg | 13% |
| Iron | 0.5mg | 1.49mg | 12% |
| Magnesium | 18mg | 64mg | 11% |
| Copper | 0.1mg | 0.192mg | 10% |
| Folate | 7µg | 42µg | 9% |
| Vitamin B2 | 0.02mg | 0.11mg | 7% |
| Vitamin B1 | 0.02mg | 0.107mg | 7% |
| Vitamin B6 | 0.049mg | 0.123mg | 6% |
| Zinc | 0.51mg | 1.09mg | 5% |
| Polyunsaturated fat | 0.326g | 1.078g | 5% |
| Potassium | 44mg | 172mg | 4% |
| Vitamin E | 0.06mg | 0.63mg | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Protein | 5.8g | 4.4g | 3% |
| Starch | 26.01g | 17.63g | 3% |
| Carbs | 30.86g | 21.3g | 3% |
| Choline | 6.4mg | 23mg | 3% |
| Vitamin B5 | 0.112mg | 2% | |
| Calories | 158kcal | 120kcal | 2% |
| Fats | 0.93g | 1.92g | 2% |
| Monounsaturated fat | 0.131g | 0.528g | 1% |
| Calcium | 7mg | 17mg | 1% |
| Net carbs | 29.06g | 18.5g | N/A |
| Sugar | 0.56g | 0.87g | N/A |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B3 | 0.4mg | 0.412mg | 0% |
| Saturated fat | 0.176g | 0.231g | 0% |
| Tryptophan | 0.083mg | 0.052mg | 0% |
| Threonine | 0.206mg | 0.131mg | 0% |
| Isoleucine | 0.228mg | 0.157mg | 0% |
| Leucine | 0.44mg | 0.261mg | 0% |
| Lysine | 0.133mg | 0.239mg | 0% |
| Methionine | 0.065mg | 0.096mg | 0% |
| Phenylalanine | 0.297mg | 0.185mg | 0% |
| Valine | 0.262mg | 0.185mg | 0% |
| Histidine | 0.132mg | 0.127mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.8% |
| Contains more CarbsCarbs | +44.9% |
| Contains more FatsFats | +106.5% |
| Contains more WaterWater | +15.3% |
| Contains more OtherOther | +175% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.8% |
| Contains more Mono. FatMonounsaturated fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +230.7% |
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
~0g
~equal in
Galactose
~0g
