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

Weight per 500 calories

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

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	76.2% 99g	130g per day for Men 19-50 years
Sugars	5% 3.63g	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	38% 14.5g	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 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	37% 0.45mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	23.5% 0.31mg	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	43.8% 175μg	15.7% 63μg	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	17.5% 2.63mg	2.1% 0.31mg	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	7.1% 71mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	69.5% 0.63mg	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	77.6% 6.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	141% 3.25mg	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	90% 633mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	8.06% 298g	5.16% 191g	3700g per day for Men 19-50 years

Cooked Quinoa VS Cooked 51% Whole Wheat Pasta Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3