Ingredient swap
Pasta vs Quinoa
Pasta has 13 g protein and 371 calories per 100 g; quinoa has 14.1 g and 368. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pasta (105 g) ≈ ½ cup of quinoa.
Side by side
| Per 100 g | Pasta | Quinoa |
|---|---|---|
| Calories | 371 | 368 |
| Protein | 13 g | 14.1 gbetter |
| Carbs | 75 g | 64.2 gbetter |
| Fat | 1.5 g | 6.1 g |
| Fiber | 3.2 g | 7 gbetter |
| Sugar | 2.7 g | 0 gbetter |
| Sodium | 6 mg | 5 mgbetter |
| 1 cup weighs | 105 g | 170 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use quinoa instead of pasta?
Swap by weight, not by cup: 1 cup of pasta (105 g) ≈ ½ cup of quinoa.
Which has more protein?
Quinoa, with 14.1 g per 100 g versus 13 g.
Which has fewer calories?
Quinoa, with 368 calories per 100 g.