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Pasta vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Pasta and Wheat

  • Pasta has more Folate, Vitamin B1, and Vitamin B2, however, Wheat is higher in Manganese, Copper, Phosphorus, Zinc, Vitamin B3, and Iron.
  • Wheat covers your daily need of Manganese 35% more than Pasta.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Pasta vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
1
:
9
Wheat
Contains less Sodium -25%
Contains more Calcium +50%
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +133.3%
Contains more Potassium +583.3%
Contains more Zinc +228.6%
Contains more Copper +122.6%
Contains more Manganese +359.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains less Sodium -25%
Contains more Calcium +50%
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +133.3%
Contains more Potassium +583.3%
Contains more Zinc +228.6%
Contains more Copper +122.6%
Contains more Manganese +359.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
7
:
3
Wheat
Contains more Vitamin A +400%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +400%
Contains more Folate +481.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +105.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +400%
Contains more Folate +481.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +105.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
:
3
Wheat
Contains more Fats +26.5%
Contains more Protein +10.9%
Contains more Carbs +10.7%
Contains more Other +119.4%
Equal in Water - 65.18
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +26.5%
Contains more Protein +10.9%
Contains more Carbs +10.7%
Contains more Other +119.4%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
:
1
Wheat
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated fat +76.5%
Contains less Saturated Fat -48.7%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated fat +76.5%
Contains less Saturated Fat -48.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Wheat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pasta Wheat Opinion
Net carbs 24.93g 23.3g Pasta
Protein 5.15g 5.71g Wheat
Fats 1.05g 0.83g Pasta
Carbs 24.93g 27.6g Wheat
Calories 131kcal 132kcal Wheat
Sugar 3.07g Pasta
Fiber 4.3g Wheat
Calcium 6mg 9mg Wheat
Iron 1.14mg 1.76mg Wheat
Magnesium 18mg 48mg Wheat
Phosphorus 63mg 147mg Wheat
Potassium 24mg 164mg Wheat
Sodium 6mg 8mg Pasta
Zinc 0.56mg 1.84mg Wheat
Copper 0.093mg 0.207mg Wheat
Manganese 0.224mg 1.03mg Wheat
Selenium 31.9µg Wheat
Vitamin A 20IU 4IU Pasta
Vitamin A RAE 6µg Pasta
Vitamin E 0.24mg Wheat
Vitamin B1 0.209mg 0.095mg Pasta
Vitamin B2 0.15mg 0.03mg Pasta
Vitamin B3 0.992mg 2.305mg Wheat
Vitamin B5 0.183mg Pasta
Vitamin B6 0.034mg 0.07mg Wheat
Folate 64µg 11µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.051mg Pasta
Threonine 0.134mg 0.172mg Wheat
Isoleucine 0.197mg 0.22mg Wheat
Leucine 0.348mg 0.432mg Wheat
Lysine 0.097mg 0.161mg Wheat
Methionine 0.079mg 0.097mg Wheat
Phenylalanine 0.247mg 0.3mg Wheat
Valine 0.217mg 0.267mg Wheat
Histidine 0.103mg 0.147mg Wheat
Cholesterol 33mg 0mg Wheat
Trans Fat 0.002g Pasta
Saturated Fat 0.15g 0.077g Wheat
Monounsaturated Fat 0.124g 0.084g Pasta
Polyunsaturated fat 0.429g 0.243g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pasta
9%
Wheat
Minerals Daily Need Coverage Score
16%
Pasta
61%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.