Comparing Nutrients in 300 calories Cooked Quinoa VS 51% whole wheat Pasta

Weight per 300 calories

• Cooked Quinoa: 250g
• 51% whole wheat Pasta: 83g

Dry 51% whole wheat Pasta with Unenriched Semolina has 3 times more energy per unit of mass than Cooked Quinoa, which is high in comparison to other foods. Cooked Quinoa having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Quinoa	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	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	3% 2.18g	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	22% 8.37g	38g per day for Men 19-50 years
Protein	19.6% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	18% 0.23mg	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	12.2% 49μg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	39.2% 0.35mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	80.8% 1.86mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.2% 7.33g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 300 calories of Cooked Quinoa vs 51% whole wheat Pasta:

• 300 calories of Cooked Quinoa have 1.7 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.2 times more Vitamin E than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 6.4 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and 51% whole wheat Pasta provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Cooked Quinoa as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Quinoa vs 51% whole wheat Pasta:

• 300 calories of Cooked Quinoa have 1.4 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 8.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and 51% whole wheat Pasta contain similar levels of Manganese per 300 calories.
• Both Cooked Quinoa as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Quinoa have 4.1 times more Omega 3 and 3.4 times more Omega 6 than 51% whole wheat Pasta.
• Both Cooked Quinoa and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3 and Omega 6