Egg Noodles vs. Quinoa
Nutrition comparison of Cooked Egg Noodles and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and quinoa:
- Both quinoa and egg noodles are high in calories.
- Egg noodle has more thiamin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more Vitamin B6.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and egg noodles are high in calories. Quinoa is very similar to quinoa for calories - quinoa has 120 calories per 100 grams and egg noodle has 138 calories.
For macronutrient ratios, egg noodles is similar to quinoa for protein, carbs and fat. Egg noodles has a macronutrient ratio of 13:73:14 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Quinoa | |
|---|---|---|
| Protein | 13% | 15% |
| Carbohydrates | 73% | 71% |
| Fat | 14% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and egg noodles contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 133% more dietary fiber than egg noodle - quinoa has 2.8g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.
sugar
Quinoa and egg noodles contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and egg noodle has 0.4g of sugar.
Protein
protein
Quinoa and egg noodles contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and egg noodle has 4.5g of protein.
Fat
saturated fat
Both quinoa and egg noodles are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.
trans fat
Both egg noodles and quinoa are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and quinoa does not contain significant amounts.
cholesterol
Quinoa has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Egg noodle has more Vitamin A than quinoa - egg noodle has 6ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and egg noodles contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.
The B Vitamins
Egg noodle has more thiamin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more Vitamin B6. Both egg noodles and quinoa contain significant amounts of riboflavin and folate.
| Egg Noodles | Quinoa | |
|---|---|---|
| Thiamin | 0.289 MG | 0.107 MG |
| Riboflavin | 0.136 MG | 0.11 MG |
| Niacin | 2.077 MG | 0.412 MG |
| Pantothenic acid | 0.263 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.123 MG |
| Folate | 84 UG | 42 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Quinoa and egg noodles contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and egg noodle has 12mg of calcium.
iron
Quinoa and egg noodles contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and egg noodle has 1.5mg of iron.
potassium
Quinoa has 353% more potassium than egg noodle - quinoa has 172mg of potassium per 100 grams and egg noodle has 38mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both egg noodles and quinoa contain significant amounts of lutein + zeaxanthin.
| Egg Noodles | Quinoa | |
|---|---|---|
| beta-carotene | 1 UG | 3 UG |
| lutein + zeaxanthin | 38 UG | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than egg noodle per 100 grams.
| Egg Noodles | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.028 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, both egg noodles and quinoa contain significant amounts of linoleic acid.
| Egg Noodles | Quinoa | |
|---|---|---|
| linoleic acid | 0.522 G | 0.974 G |
| other omega 6 | 0.001 G | 0.003 G |
| Total | 0.523 G | 0.977 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Quinoa (Quinoa, cooked) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Cooked Quinoa g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or egg noodles contain more calories in 100 grams?Both quinoa and egg noodles are high in calories. Quinoa is quite similar to quinoa for calories - quinoa has 120 calories in 100g and egg noodle has 138 calories.
Does quinoa or egg noodles have more carbohydrates?
By weight, quinoa and egg noodles contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and egg noodle has 25.2g of carbohydrates.