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Wheat Bread vs. Pasta — In-Depth Nutrition Comparison

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How are Wheat Bread and Pasta different?

  • Wheat Bread has more Manganese, Iron, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B2, Calcium, and Copper than Pasta.
  • Daily need coverage for Manganese from Wheat Bread is 50% higher.
  • Wheat Bread contains 100 times more Sodium than Pasta. While Wheat Bread contains 601mg of Sodium, Pasta contains only 6mg.

Bread, wheat, toasted and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Wheat Bread vs Pasta infographic
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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.
Contains more Calcium +2650%
Contains more Iron +258.8%
Contains more Magnesium +227.8%
Contains more Phosphorus +198.4%
Contains more Potassium +829.2%
Contains more Zinc +162.5%
Contains more Copper +112.9%
Contains more Manganese +514.7%
Contains less Sodium -99%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +2650%
Contains more Iron +258.8%
Contains more Magnesium +227.8%
Contains more Phosphorus +198.4%
Contains more Potassium +829.2%
Contains more Zinc +162.5%
Contains more Copper +112.9%
Contains more Manganese +514.7%
Contains less Sodium -99%

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.
:
2
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B3 +530%
Contains more Vitamin B5 +149.2%
Contains more Vitamin B6 +350%
Contains more Folate +34.4%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B3 +530%
Contains more Vitamin B5 +149.2%
Contains more Vitamin B6 +350%
Contains more Folate +34.4%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +151.7%
Contains more Fats +306.7%
Contains more Carbs +123.7%
Contains more Other +793.5%
Contains more Water +183%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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 +151.7%
Contains more Fats +306.7%
Contains more Carbs +123.7%
Contains more Other +793.5%
Contains more Water +183%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -84.8%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -84.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Pasta Opinion
Net carbs 51.07g 24.93g Wheat Bread
Protein 12.96g 5.15g Wheat Bread
Fats 4.27g 1.05g Wheat Bread
Carbs 55.77g 24.93g Wheat Bread
Calories 313kcal 131kcal Wheat Bread
Sugar 6.42g Pasta
Fiber 4.7g Wheat Bread
Calcium 165mg 6mg Wheat Bread
Iron 4.09mg 1.14mg Wheat Bread
Magnesium 59mg 18mg Wheat Bread
Phosphorus 188mg 63mg Wheat Bread
Potassium 223mg 24mg Wheat Bread
Sodium 601mg 6mg Pasta
Zinc 1.47mg 0.56mg Wheat Bread
Copper 0.198mg 0.093mg Wheat Bread
Manganese 1.377mg 0.224mg Wheat Bread
Selenium 33.4µg Wheat Bread
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.209mg Wheat Bread
Vitamin B2 0.382mg 0.15mg Wheat Bread
Vitamin B3 6.25mg 0.992mg Wheat Bread
Vitamin B5 0.456mg 0.183mg Wheat Bread
Vitamin B6 0.153mg 0.034mg Wheat Bread
Folate 86µg 64µg Wheat Bread
Vitamin B12 0µg 0.14µg Pasta
Choline 22.1mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.065mg Wheat Bread
Threonine 0.299mg 0.134mg Wheat Bread
Isoleucine 0.258mg 0.197mg Wheat Bread
Leucine 0.461mg 0.348mg Wheat Bread
Lysine 0.215mg 0.097mg Wheat Bread
Methionine 0.105mg 0.079mg Wheat Bread
Phenylalanine 0.315mg 0.247mg Wheat Bread
Valine 0.31mg 0.217mg Wheat Bread
Histidine 0.15mg 0.103mg Wheat Bread
Cholesterol 0mg 33mg Wheat Bread
Saturated Fat 0.989g 0.15g Pasta
Monounsaturated Fat 1.019g 0.124g Wheat Bread
Polyunsaturated fat 1.72g 0.429g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
15%
Pasta
Minerals Daily Need Coverage Score
89%
Wheat Bread
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.839g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 11)

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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.