Nutrition Comparison Tool
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Quinoa, cooked
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Cooked Pasta (Unenriched)
×
Couscous, cooked
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 6% DV 120 calories
  • Cooked Pasta (Unenriched) 100 grams (x1) 8% DV 158 calories
  • Couscous, cooked 100 grams (x1) 6% DV 112 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 2% DV 1.9g
  • Cooked Pasta (Unenriched) 100 grams (x1) 1% DV 0.93g
  • Couscous, cooked 100 grams (x1) 0% DV 0.16g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 8% DV 21.3g
  • Cooked Pasta (Unenriched) 100 grams (x1) 11% DV 30.9g
  • Couscous, cooked 100 grams (x1) 8% DV 23.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 9% DV 4.4g
  • Cooked Pasta (Unenriched) 100 grams (x1) 12% DV 5.8g
  • Couscous, cooked 100 grams (x1) 8% DV 3.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 0% DV 0mg
  • Cooked Pasta (Unenriched) 100 grams (x1) 0% DV 0mg
  • Couscous, cooked 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 1% DV 0.23g
  • Cooked Pasta (Unenriched) 100 grams (x1) 1% DV 0.18g
  • Couscous, cooked 100 grams (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 10% DV 2.8g
  • Cooked Pasta (Unenriched) 100 grams (x1) 6% DV 1.8g
  • Couscous, cooked 100 grams (x1) 5% DV 1.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 2% DV 0.87g
  • Cooked Pasta (Unenriched) 100 grams (x1) 1% DV 0.56g
  • Couscous, cooked 100 grams (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 8% DV 1.5mg
  • Cooked Pasta (Unenriched) 100 grams (x1) 3% DV 0.5mg
  • Couscous, cooked 100 grams (x1) 2% DV 0.38mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 1% DV 17mg
  • Cooked Pasta (Unenriched) 100 grams (x1) 1% DV 7mg
  • Couscous, cooked 100 grams (x1) 1% DV 8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 100 grams (x1) 4% DV 172mg
  • Cooked Pasta (Unenriched) 100 grams (x1) 1% DV 44mg
  • Couscous, cooked 100 grams (x1) 1% DV 58mg
Comparison Table

Table Legend

  1. Quinoa, cooked
  2. Cooked Pasta (Unenriched)
  3. Couscous, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 120
(6%)		 158
(8%)		 112
(6%)
Fat (g)
(%DV)		 1.9
(2%)		 0.93
(1%)		 0.16
(0%)
Protein (g)
(%DV)		 4.4
(9%)		 5.8
(12%)		 3.8
(8%)
Carbohydrate (g)
(%DV)		 21.3
(8%)		 30.9
(11%)		 23.2
(8%)
Sugars (g)
(%DV)		 0.87
(2%)		 0.56
(1%)		 0.1
(0%)
Fiber (g)
(%DV)		 2.8
(10%)		 1.8
(6%)		 1.4
(5%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.23
(1%)		 0.18
(1%)		 0.03
(0%)
Net-Carbs (g) 18.5
29.1
21.8
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 17
(1%)		 7
(1%)		 8
(1%)
Iron, Fe (mg)
(%DV)		 1.5
(8%)		 0.5
(3%)		 0.38
(2%)
Potassium, K (mg)
(%DV)		 172
(4%)		 44
(1%)		 58
(1%)
Magnesium (mg)
(%DV)		 64
(15%)		 18
(4%)		 8
(2%)
Phosphorus, P (mg)
(%DV)		 152
(12%)		 58
(5%)		 22
(2%)
Sodium (mg)
(%DV)		 7
(0%)		 1
(0%)		 5
(0%)
Zinc, Zn (mg)
(%DV)		 1.1
(10%)		 0.51
(5%)		 0.26
(2%)
Copper, Cu (mg)
(%DV)		 0.19
(21%)		 0.1
(11%)		 0.04
(5%)
Manganese (mg)
(%DV)		 0.63
(27%)		 0.32
(14%)		 0.08
(4%)
Selenium, Se (mcg)
(%DV)		 2.8
(5%)		 26.4
(48%)		 27.5
(50%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.11
(9%)		 0.02
(2%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.02
(2%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 0.41
(3%)		 0.4
(3%)		 0.98
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.11
(2%)		 0.37
(7%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.05
(3%)		 0.05
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 42
(11%)		 7
(2%)		 15
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 42
(11%)		 7
(2%)		 15
(4%)
Folate DFE (mcg)
(%)		 42
(11%)		 7
(2%)		 15
(4%)
Choline (mg)
(%DV)		 23
(4%)		 6.4
(1%)		 3.3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 3
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 5 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 53
7
25
Vitamin E (mg)
(%DV)		 0.63
(4%)		 0.06
(0%)		 0.13
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.1
(0%)
Vitamin K1 (mcg) --
0.5
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 71.6
62.1
72.6
Ash (g) 0.76
0.27
0.26
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.25
3.5
1.13
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.09
--
Glucose (Dextrose) (g) --
0.04
--
Fructose (g) --
0.03
--
Lactose (g) --
0
--
Maltose (g) --
0.4
--
Galactose (g) --
0
--
Starch (g) 17.6
26
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0.528
0.131
0.022
Polyunsaturated Fats (g) 1.078
0.326
0.064
Omega 3s (g)
(%AI)		 0.085
(5%)		 0.024
(2%)		 0.003
(0%)
Omega 6s (g)
(%AI)		 0.974
(6%)		 0.295
(2%)		 0.06
(0%)
Omega 3 to Omega 6 Ratio 0.09
0.08
0.05
Omega 6 to Omega 3 Ratio 11.46
12.29
20
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.024
(2%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0.015
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0.006
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0
0.006
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.196
0.149
0.027
Margaric Acid (17:0) (g) --
0
--
Stearic Acid (18:0) (g) 0.012
0.014
0.001
Arachidic Acid (20:0) (g) --
0
--
Behenic Acid (22:0) (g) --
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.465
0.131
0.022
c-Oleic Acid (18:1 cis) (g) --
0.131
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.031
0
0
Docosenoic Acid (22:1) (g) 0.027
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.974
0.295
0.06
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.085
0.024
0.003
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0.003
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 127
(18%)		 132
(19%)		 77
(11%)
Isoleucine (mg)
(%RDI)		 157
(11%)		 228
(16%)		 147
(11%)
Leucine (mg)
(%RDI)		 261
(10%)		 440
(16%)		 259
(9%)
Lysine (mg)
(%RDI)		 239
(11%)		 133
(6%)		 73
(3%)
Methionine (mg)
(%RDI)		 96
(13%)		 65
(9%)		 59
(8%)
Phenylalanine (mg)
(%RDI)		 185
(21%)		 297
(34%)		 184
(21%)
Threonine (mg)
(%RDI)		 131
(12%)		 206
(20%)		 100
(10%)
Tryptophan (mg)
(%RDI)		 52
(19%)		 83
(30%)		 49
(18%)
Valine (mg)
(%RDI)		 185
(10%)		 262
(14%)		 162
(9%)
Conditional  
Arginine (mg) 340
211
140
Cystine (mg)
(%RDI)		 63
(22%)		 113
(39%)		 107
(37%)
Glycine (mg) 216
196
120
Proline (mg) 240
698
417
Tyrosine (mg)
(%RDI)		 83
(9%)		 108
(12%)		 100
(11%)
Non-Essential  
Alanine (mg) 183
195
111
Aspartic acid (mg) 353
278
155
Betaine (mg) --
68
--
Glutamic acid (mg) 580
2046
1367
Hydroxyproline (mg) --
0
--
Serine (mg) 176
275
179
Data Source
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Pasta (Unenriched)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Couscous, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.