Quinoa vs Pasta
Complete nutrition comparison per 100g serving
Which is Healthier?
Pasta is generally healthier
Pasta comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (5.3g vs 4.4g), less sugar (0.6g vs 1.6g), less sodium (3mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Pasta
5.3g
More Fiber
Quinoa
2.8g
Less Sugar
Pasta
0.6g
Visual Comparison
Caloriesper 100g
Quinoa
120
Pasta
131
Proteinper 100g
Quinoa
4.4g
Pasta
5.3g
Carbohydratesper 100g
Quinoa
21g
Pasta
25g
Fatper 100g
Quinoa
1.9g
Pasta
1.1g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quinoa
Per 100g:120 calories
Per cup (150g):180 calories
Per serving (85g):102 calories
Pasta
Per 100g:131 calories
Per cup (150g):197 calories
Per serving (85g):111 calories
Diet Compatibility
Quinoa
VeganVegetarianLow-Sodium
Pasta
VeganVegetarianLow-Sodium
When to Choose Quinoa
- ✓Lower in calories (120 vs 131)
- ✓More fiber (2.8g vs 1.8g)
- ✓Lower in carbs (21g vs 25g)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Pasta
- ✓Higher in protein (5.3g vs 4.4g)
- ✓Less sugar (0.6g vs 1.6g)
- ✓Lower sodium (3mg vs 7mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food