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

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 10% DV 196 calories
  • Couscous, cooked 1 cup, cooked (x1) 9% DV 176 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 1.2g
  • Couscous, cooked 1 cup, cooked (x1) 0% DV 0.25g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 14% DV 38.3g
  • Couscous, cooked 1 cup, cooked (x1) 13% DV 36.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 14% DV 7.2g
  • Couscous, cooked 1 cup, cooked (x1) 12% DV 6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 0% DV 0mg
  • Couscous, cooked 1 cup, cooked (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 0.22g
  • Couscous, cooked 1 cup, cooked (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 8% DV 2.2g
  • Couscous, cooked 1 cup, cooked (x1) 8% DV 2.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 0.69g
  • Couscous, cooked 1 cup, cooked (x1) 0% DV 0.16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 3% DV 0.62mg
  • Couscous, cooked 1 cup, cooked (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 8.7mg
  • Couscous, cooked 1 cup, cooked (x1) 1% DV 12.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 54.6mg
  • Couscous, cooked 1 cup, cooked (x1) 2% DV 91.1mg
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) 185 124 157
Calories
(%DV)		 222
(11%)		 196
(10%)		 176
(9%)
Fat (g)
(%DV)		 3.6
(5%)		 1.2
(1%)		 0.25
(0%)
Protein (g)
(%DV)		 8.1
(16%)		 7.2
(14%)		 6
(12%)
Carbohydrate (g)
(%DV)		 39.4
(14%)		 38.3
(14%)		 36.5
(13%)
Sugars (g)
(%DV)		 1.6
(3%)		 0.69
(1%)		 0.16
(0%)
Fiber (g)
(%DV)		 5.2
(19%)		 2.2
(8%)		 2.2
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.43
(2%)		 0.22
(1%)		 0.05
(0%)
Net-Carbs (g) 34.2
36
34.3
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 185 124 157
Calcium (mg)
(%DV)		 31.5
(2%)		 8.7
(1%)		 12.6
(1%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 0.62
(3%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 318.2
(7%)		 54.6
(1%)		 91.1
(2%)
Magnesium (mg)
(%DV)		 118.4
(28%)		 22.3
(5%)		 12.6
(3%)
Phosphorus, P (mg)
(%DV)		 281.2
(22%)		 71.9
(6%)		 34.5
(3%)
Sodium (mg)
(%DV)		 13
(1%)		 1.2
(0%)		 7.9
(0%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 0.63
(6%)		 0.41
(4%)
Copper, Cu (mg)
(%DV)		 0.36
(39%)		 0.12
(14%)		 0.06
(7%)
Manganese (mg)
(%DV)		 1.2
(51%)		 0.4
(17%)		 0.13
(6%)
Selenium, Se (mcg)
(%DV)		 5.2
(9%)		 32.7
(60%)		 43.2
(79%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 185 124 157
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)		 0.2
(16%)		 0.02
(2%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(16%)		 0.02
(2%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.76
(5%)		 0.5
(3%)		 1.5
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.14
(3%)		 0.58
(12%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.06
(4%)		 0.08
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 77.7
(19%)		 8.7
(2%)		 23.6
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 77.7
(19%)		 8.7
(2%)		 23.6
(6%)
Folate DFE (mcg)
(%)		 77.7
(19%)		 8.7
(2%)		 23.6
(6%)
Choline (mg)
(%DV)		 42.6
(8%)		 7.9
(1%)		 5.2
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 5.6
(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) 9.3 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 98.1
8.7
39.3
Vitamin E (mg)
(%DV)		 1.2
(8%)		 0.07
(0%)		 0.2
(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%)		 0.16
(0%)
Vitamin K1 (mcg) --
0.62
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 185 124 157
Water (g) 132.5
77
113.9
Ash (g) 1
0.33
0.41
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.16
4.33
1.78
  Carbohydrates
Food # 1 2 3
Weight (g) 185 124 157
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.11
--
Glucose (Dextrose) (g) --
0.05
--
Fructose (g) --
0.04
--
Lactose (g) --
0
--
Maltose (g) --
0.5
--
Galactose (g) --
0
--
Starch (g) 32.6
32.3
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 185 124 157
Monounsaturated Fats (g) 0.977
0.162
0.035
Polyunsaturated Fats (g) 1.994
0.404
0.1
Omega 3s (g)
(%AI)		 0.157
(10%)		 0.03
(2%)		 0.005
(0%)
Omega 6s (g)
(%AI)		 1.802
(11%)		 0.366
(2%)		 0.094
(1%)
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)
(%)		 --
(--%)		 0.03
(2%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0.028
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
0.007
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0
0.007
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.363
0.185
0.042
Margaric Acid (17:0) (g) --
0
--
Stearic Acid (18:0) (g) 0.022
0.017
0.002
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
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.86
0.162
0.035
c-Oleic Acid (18:1 cis) (g) --
0.162
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.057
0
0
Docosenoic Acid (22:1) (g) 0.05
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.802
0.366
0.094
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.157
0.03
0.005
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0.006
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) 185 124 157
Essential  
Histidine (mg)
(%RDI)		 235
(34%)		 164
(23%)		 121
(17%)
Isoleucine (mg)
(%RDI)		 290
(21%)		 283
(20%)		 231
(16%)
Leucine (mg)
(%RDI)		 483
(18%)		 546
(20%)		 407
(15%)
Lysine (mg)
(%RDI)		 442
(21%)		 165
(8%)		 115
(5%)
Methionine (mg)
(%RDI)		 178
(24%)		 81
(11%)		 93
(13%)
Phenylalanine (mg)
(%RDI)		 342
(39%)		 368
(42%)		 289
(33%)
Threonine (mg)
(%RDI)		 242
(23%)		 255
(24%)		 157
(15%)
Tryptophan (mg)
(%RDI)		 96
(34%)		 103
(37%)		 77
(27%)
Valine (mg)
(%RDI)		 342
(19%)		 325
(18%)		 254
(14%)
Conditional  
Arginine (mg) 629
262
220
Cystine (mg)
(%RDI)		 117
(41%)		 140
(49%)		 168
(59%)
Glycine (mg) 400
243
188
Proline (mg) 444
866
655
Tyrosine (mg)
(%RDI)		 154
(18%)		 134
(15%)		 157
(18%)
Non-Essential  
Alanine (mg) 339
242
174
Aspartic acid (mg) 653
345
243
Betaine (mg) --
84
--
Glutamic acid (mg) 1073
2537
2146
Hydroxyproline (mg) --
0
--
Serine (mg) 326
341
281
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.