Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Cooked Quinoa

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Cooked Quinoa: 417g

Cooked 51% Whole Wheat Pasta has 1.3 times more energy per 100g than Cooked Quinoa. It has above average energy density when compared to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Cooked Quinoa?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	5% 3.63g	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	0.3% 0.22g	NA	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	37% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	39.4% 0.51mg	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	15.7% 63μg	43.8% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	89% 0.8mg	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	65% 5.2mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	114% 2.63mg	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	49.4% 346mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	1.94% 29mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	5.16% 191g	8.06% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.3 times more Vitamin B3 than Cooked Quinoa.
• While Cooked Quinoa contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Manganese and 9.2 times more Selenium than Cooked Quinoa.
• While Cooked Quinoa contains 1.9 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 3 times more Potassium, 1.3 times more Zinc and 1.6 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Fiber than Cooked Quinoa.
• While Cooked Quinoa contains 1.7 times more Fat, 2.9 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 500 kcal.