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Plate
Pasta, cooked
Pasta, cooked4
VS
Quinoa, cooked Leader
Quinoa, cooked5

Quinoa, cooked leads 5–4 · 9 categories decided · 1 tie

Pasta, cooked: 100 g · Quinoa, cooked: 100 g.

The verdict

Quinoa, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Pasta, cooked for more protein, less sugar, less saturated fat and less sodium.

Pick Quinoa, cooked for more fiber, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    158 kcal
    120 kcal
  • Proteinmore is better
    WIN5.8 g
    4.4 g
  • Carbohydrate
    30.86 g
    21.3 g
  • Fibermore is better
    1.8 g
    2.8 gWIN
  • Total sugarsless is better
    WIN0.56 g
    0.87 g
  • Total fat
    0.93 g
    1.92 g
  • Saturated fatless is better
    WIN0.18 g
    0.23 g
  • Sodiumless is better
    WIN1 mg
    7 mg
  • Potassiummore is better
    44 mg
    172 mgWIN
  • Calciummore is better
    7 mg
    17 mgWIN
  • Ironmore is better
    1.28 mg
    1.49 mgWIN
  • Magnesiummore is better
    18 mg
    64 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Pasta, cooked vs Quinoa, cooked · Foodatron