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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 for 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.
  • Pasta has a lower glycemic index (49) than wheat Bread (60).

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

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +227.8%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +829.2%
Contains more IronIron +258.8%
Contains more CopperCopper +112.9%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +198.4%
Contains more ManganeseManganese +514.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Pasta
Pasta
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B3Vitamin B3 +530%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pasta DV% diff.
Selenium 33.4µg 61%
Manganese 1.377mg 0.224mg 50%
Iron 4.09mg 1.14mg 37%
Vitamin B3 6.25mg 0.992mg 33%
Sodium 601mg 6mg 26%
Fiber 4.7g 19%
Vitamin B1 0.439mg 0.209mg 19%
Phosphorus 188mg 63mg 18%
Vitamin B2 0.382mg 0.15mg 18%
Protein 12.96g 5.15g 16%
Calcium 165mg 6mg 16%
Copper 0.198mg 0.093mg 12%
Cholesterol 0mg 33mg 11%
Magnesium 59mg 18mg 10%
Carbs 55.77g 24.93g 10%
Vitamin B6 0.153mg 0.034mg 9%
Polyunsaturated fat 1.72g 0.429g 9%
Calories 313kcal 131kcal 9%
Zinc 1.47mg 0.56mg 8%
Folate 86µg 64µg 6%
Potassium 223mg 24mg 6%
Vitamin B12 0µg 0.14µg 6%
Fats 4.27g 1.05g 5%
Vitamin B5 0.456mg 0.183mg 5%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 0.15g 4%
Choline 22.1mg 4%
Monounsaturated fat 1.019g 0.124g 2%
Vitamin E 0.24mg 2%
Vitamin A 0µg 6µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 24.93g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.065mg 0%
Threonine 0.299mg 0.134mg 0%
Isoleucine 0.258mg 0.197mg 0%
Leucine 0.461mg 0.348mg 0%
Lysine 0.215mg 0.097mg 0%
Methionine 0.105mg 0.079mg 0%
Phenylalanine 0.315mg 0.247mg 0%
Valine 0.31mg 0.217mg 0%
Histidine 0.15mg 0.103mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
Pasta
1
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 ProteinProtein +151.7%
Contains more FatsFats +306.7%
Contains more CarbsCarbs +123.7%
Contains more OtherOther +793.5%
Contains more WaterWater +183%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +721.8%
Contains more Poly. FatPolyunsaturated fat +300.9%
Contains less Sat. FatSaturated fat -84.8%

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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.