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Bread vs Pasta - In-Depth Nutrition Comparison

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How are Bread and Pasta different?

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
1
Pasta
Contains more Iron +258.8%
Contains more Calcium +2650%
Contains more Potassium +829.2%
Contains more Magnesium +227.8%
Contains more Copper +112.9%
Contains more Zinc +162.5%
Contains more Phosphorus +198.4%
Contains less Sodium -99%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +258.8%
Contains more Calcium +2650%
Contains more Potassium +829.2%
Contains more Magnesium +227.8%
Contains more Copper +112.9%
Contains more Zinc +162.5%
Contains more Phosphorus +198.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
10
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
16
Pasta
Mineral Summary Score
66
Bread
17
Pasta

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 food.
Protein
78%
Bread
31%
Pasta
Carbohydrates
56%
Bread
25%
Pasta
Fats
20%
Bread
5%
Pasta

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

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)
Which food is lower in Cholesterol?
Bread
Bread is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins

All nutrients comparison - raw data values

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.