Pasta DryvsQuinoa (Cooked)
Pasta Dry has 371 calories and 13g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Pasta Dry has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Pasta Dry vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 68% fewer calories.
Quinoa (Cooked) will keep you satisfied longer with 2.8g fiber, 4.4g protein — fat and protein slow digestion while fiber adds bulk.
Pasta Dry with 74.7g of carbs per 100g provides fast-acting energy — great before a workout.
Pasta Dry edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pasta Dry Enriched | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 371kcal19% | 120kcal6% | +251kcal |
| Protein | 13g26% | 4.4g9% | +8.6g |
| Total Fat | 1.5g2% | 1.9g2% | <0.1g |
| Saturated Fat | 0.28g1% | 0.23g1% | +<0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 21g8% | +53g |
| Dietary Fiber | 3.2g11% | 2.8g10% | +0.40g |
| Sugars | 2.7g | 0.87g | +1.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.11mg1% | 0.63mg4% | <0.1mg |
| Vitamin K | 0.10mcg0% | 0mcg0% | +0.10mcg |
| Vitamin B6 | 0.14mg8% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 237mcg59% | 42mcg11% | +195mcg |
| Thiamin (B1) | 0.89mg74% | 0.11mg9% | +0.78mg |
| Riboflavin (B2) | 0.40mg31% | 0.11mg8% | +0.29mg |
| Niacin (B3) | 7.2mg45% | 0.41mg3% | +6.8mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 21mg2% | 17mg1% | +4.0mg |
| Iron | 3.3mg18% | 1.5mg8% | +1.8mg |
| Potassium | 223mg5% | 172mg4% | +51mg |
| Phosphorus | 189mg15% | 152mg12% | +37mg |
| Magnesium | 53mg13% | 64mg15% | <0.1mg |
| Zinc | 1.4mg13% | 1.1mg10% | +0.32mg |
| Copper | 0.29mg32% | 0.19mg21% | +<0.1mg |
| Manganese | 0.92mg40% | 0.63mg27% | +0.29mg |
| Selenium | 63mcg115% | 2.8mcg5% | +60mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 371 kcal for Pasta Dry — that's 209% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Pasta Dry has more protein per 100g (13g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Pasta Dry is the leaner option with 1.51g of total fat per 100g compared to 1.92g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Pasta Dry: 0.1mcg vs 0mcg), Niacin (B3) (Pasta Dry: 7.18mg vs 0.412mg), Thiamin (B1) (Pasta Dry: 0.891mg vs 0.107mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Selenium (Pasta Dry: 63.2mcg vs 2.8mcg), Iron (Pasta Dry: 3.3mg vs 1.49mg), Copper (Pasta Dry: 0.289mg vs 0.192mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Pasta Dry or Quinoa (Cooked)?
- Pasta Dry has more protein with 13g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Pasta Dry or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 371 kcal.
- Is Pasta Dry or Quinoa (Cooked) healthier?
- It depends on your goals. Pasta Dry has 371 calories and 13g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pasta Dry or Quinoa (Cooked)?
- Pasta Dry is leaner with 1.51g of fat per 100g compared to 1.92g.
- Which has more fiber, Pasta Dry or Quinoa (Cooked)?
- Pasta Dry has more fiber with 3.2g per 100g compared to 2.8g.