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Flour vs Pasta - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.27g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Pasta
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
12
Pasta
Mineral Summary Score
22
Flour
10
Pasta

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
Pasta
Contains more Iron +307%
Contains more Calcium +150%
Contains more Potassium +345.8%
Contains more Magnesium +22.2%
Contains more Copper +54.8%
Contains more Zinc +25%
Contains more Phosphorus +71.4%
Contains less Sodium -66.7%
Contains more Iron +307%
Contains more Calcium +150%
Contains more Potassium +345.8%
Contains more Magnesium +22.2%
Contains more Copper +54.8%
Contains more Zinc +25%
Contains more Phosphorus +71.4%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
9
:
2
Pasta
Contains more Vitamin B1 +275.6%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +139.3%
Contains more Vitamin B6 +29.4%
Contains more Folic acid (B9) +170.2%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +275.6%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +139.3%
Contains more Vitamin B6 +29.4%
Contains more Folic acid (B9) +170.2%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Flour
31%
Pasta
Carbohydrates
76%
Flour
25%
Pasta
Fats
5%
Flour
5%
Pasta

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Pasta Opinion
Calories 364 131 Flour
Protein 10.33 5.15 Flour
Fats 0.98 1.05 Pasta
Vitamin C 0 0
Carbs 76.31 24.93 Flour
Cholesterol 0 33 Flour
Vitamin D 0 Flour
Iron 4.64 1.14 Flour
Calcium 15 6 Flour
Potassium 107 24 Flour
Magnesium 22 18 Flour
Sugars 0.27 Flour
Fiber 2.7 Flour
Copper 0.144 0.093 Flour
Zinc 0.7 0.56 Flour
Starch
Phosphorus 108 63 Flour
Sodium 2 6 Flour
Vitamin A 0 20 Pasta
Vitamin E 0.06 Flour
Vitamin D 0 Flour
Vitamin B1 0.785 0.209 Flour
Vitamin B2 0.494 0.15 Flour
Vitamin B3 5.904 0.992 Flour
Vitamin B5 0.438 0.183 Flour
Vitamin B6 0.044 0.034 Flour
Vitamin B12 0 0.14 Pasta
Vitamin K 0.3 Flour
Folic acid (B9) 154 57 Flour
Trans Fat
Saturated Fat 0.155 0.15 Pasta
Monounsaturated Fat 0.087 0.124 Pasta
Polyunsaturated fat 0.413 0.429 Pasta
Tryptophan 0.127 0.065 Flour
Threonine 0.281 0.134 Flour
Isoleucine 0.357 0.197 Flour
Leucine 0.71 0.348 Flour
Lysine 0.228 0.097 Flour
Methionine 0.183 0.079 Flour
Phenylalanine 0.52 0.247 Flour
Valine 0.415 0.217 Flour
Histidine 0.23 0.103 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.