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Wheat vs. Pasta — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Pasta

  • Wheat has more Manganese, Copper, Phosphorus, Zinc, Vitamin B3, and Iron, however, Pasta is higher in Folate, Vitamin B1, and Vitamin B2.
  • Wheat covers your daily need of Manganese 35% more than Pasta.
  • Wheat has 3 times more Zinc than Pasta. While Wheat has 1.84mg of Zinc, Pasta has only 0.56mg.

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

Infographic

Wheat vs Pasta 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.
Wheat
Wheat
9
:
1
Pasta
Pasta
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%
Contains less Sodium -25%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
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%
Contains less Sodium -25%

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.
Wheat
Wheat
3
:
7
Pasta
Pasta
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +105.9%
Contains more Vitamin A +400%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +400%
Contains more Folate +481.8%
Contains more Vitamin B12 +∞%
Wheat
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%
Pasta
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%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +105.9%
Contains more Vitamin A +400%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +400%
Contains more Folate +481.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pasta
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
9%
Wheat
16%
Pasta
Minerals Daily Need Coverage Score
61%
Wheat
16%
Pasta

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