Comparing Nutrients in 300 calories Cooked Quinoa VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Cooked Quinoa: 250g
• Cooked 51% Whole Wheat Pasta: 189g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more energy per unit of mass than Cooked Quinoa, which is above average in comparison to other foods. Cooked Quinoa having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Quinoa or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	3% 2.18g	2.2% 1.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.18% 0.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	18.4% 7g	23% 8.68g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.58mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	41.7% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46.6% 3.73mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	84.7% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.1% 115g	3700g per day for Men 19-50 years

Cooked Quinoa VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Quinoa or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Cooked Quinoa have 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 8.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.3 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Cooked Quinoa have 1.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 9.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Cooked Quinoa as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Quinoa have 2.9 times more Omega 3 and 2.4 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3