Pasta vs Quinoa: Nutrition Comparison
Pasta and quinoa are both popular carbohydrate bases for meals but differ considerably in their nutritional profiles. Pasta — particularly white pasta — is high in refined carbohydrates with moderate protein and limited micronutrients. Quinoa provides complete protein with all essential amino acids, more fibre, and a broader micronutrient profile including iron, magnesium, and zinc. Quinoa also has a lower glycaemic index than white pasta, producing a more gradual blood sugar response. For pure comfort and culinary versatility, pasta is hard to beat. For nutritional density and protein quality, quinoa is the superior grain substitute. Whole wheat pasta closes the gap on fibre but still lacks quinoa's complete amino acid profile.
Nutrition Comparison
| Nutrient |
1 Serving (140g)*
|
1 Serving (140.0g)
|
|---|---|---|
| Calories | 476 kcal | 180.6 kcal |
| Total Fat | 4 g | 3 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2562 mg | 700 mg |
| Total Carbs | 92.5 g | 32 g |
| Dietary Fiber | 5.3 g | 2.9 g |
| Sugars | 5.3 g | 1 g |
| Protein | 15.8 g | 6 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.