Pasta vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Quinoa
Best for muscle gain
Pasta
Best for low-carb
Quinoa
Macro Comparison
Pasta: 100g (100g) | Quinoa: 100g (100g)
371
Pasta
120
Quinoa
13g
Pasta
4.4g
Quinoa
74.7g
Pasta
21.3g
Quinoa
1.51g
Pasta
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
15%
Quinoa
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| Nutrient | Pasta | Quinoa |
|---|---|---|
| Calories | 371 | 120 |
| Protein | 13g | 4.4g |
| Carbs | 74.7g | 21.3g |
| Fat | 1.5g | 1.9g |
| Fiber | 3.2g | 2.8g |
| Sugar | 2.67g | 0.87g |
| Sodium | 6mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.23g |
| Potassium | 223mg | 172mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 21mg | 17mg |
| Iron | 3.3mg | 1.49mg |
Which Should You Choose?
For weight loss
Choose Quinoa. With 120 calories and 4.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pasta. Pasta delivers 13g protein per serving — 8.6g more than Quinoa.
For low-carb diets
Choose Quinoa with 21.3g carbs per serving.
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Take the free quizCommon Questions
Is Pasta or Quinoa better for weight loss?
For weight loss, Quinoa is the better choice. Pasta has 371 calories and 13g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pasta or Quinoa?
Pasta has more protein per serving. Pasta provides 13g and Quinoa provides 4.4g of protein.
Can I eat both pasta and quinoa together?
Yes! Combining pasta and quinoa gives you 491 calories and 17.4g protein. This combination can work well as part of a balanced meal.