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Cereal vs Pasta - In-Depth Nutrition Comparison

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Important differences between Cereal and Pasta

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Manganese, however Pasta has more Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 507% more.
  • Cereal has 176 times more Vitamin B6 than Pasta. Cereal has 5.986mg of Vitamin B6, while Pasta has 0.034mg.
  • Pasta is lower in Sodium.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Cereal 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
Cereal
7
:
1
Pasta
Contains more Calcium +66.7%
Contains more Iron +2887.7%
Contains more Phosphorus +22.2%
Contains more Potassium +337.5%
Contains more Zinc +1257.1%
Contains more Copper +47.3%
Contains less Sodium -99.2%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +66.7%
Contains more Iron +2887.7%
Contains more Phosphorus +22.2%
Contains more Potassium +337.5%
Contains more Zinc +1257.1%
Contains more Copper +47.3%
Contains less Sodium -99.2%
Equal in Magnesium - 18

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
Cereal
9
:
2
Pasta
Contains more Vitamin A +13860%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2908.6%
Contains more Vitamin B2 +2480%
Contains more Vitamin B3 +2885.9%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +17505.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 A +13860%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2908.6%
Contains more Vitamin B2 +2480%
Contains more Vitamin B3 +2885.9%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +17505.9%

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.
Cereal 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

All nutrients comparison - raw data values

Nutrient Cereal Pasta Opinion
Net carbs 85.45g 24.93g Cereal
Protein 6.06g 5.15g Cereal
Fats 1.08g 1.05g Cereal
Carbs 86.85g 24.93g Cereal
Calories 378kcal 131kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Pasta
Fiber 1.4g g Cereal
Calcium 10mg 6mg Cereal
Iron 34.06mg 1.14mg Cereal
Magnesium 19mg 18mg Cereal
Phosphorus 77mg 63mg Cereal
Potassium 105mg 24mg Cereal
Sodium 795mg 6mg Pasta
Zinc 7.6mg 0.56mg Cereal
Copper 0.137mg 0.093mg Cereal
Vitamin A 2792IU 20IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.209mg Cereal
Vitamin B2 3.87mg 0.15mg Cereal
Vitamin B3 29.62mg 0.992mg Cereal
Vitamin B5 0.226mg 0.183mg Cereal
Vitamin B6 5.986mg 0.034mg Cereal
Folate µg 64µg Pasta
Vitamin B12 µg 0.14µg Pasta
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.065mg Cereal
Threonine 0.241mg 0.134mg Cereal
Isoleucine 0.26mg 0.197mg Cereal
Leucine 0.767mg 0.348mg Cereal
Lysine 0.113mg 0.097mg Cereal
Methionine 0.13mg 0.079mg Cereal
Phenylalanine 0.365mg 0.247mg Cereal
Valine 0.344mg 0.217mg Cereal
Histidine 0.162mg 0.103mg Cereal
Cholesterol mg 33mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.15g Pasta
Monounsaturated Fat 0.204g 0.124g Cereal
Polyunsaturated fat 0.354g 0.429g Pasta

Which food is preferable for your diet?

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

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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
393
Cereal
16
Pasta
Mineral Summary Score
212
Cereal
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
36%
Cereal
31%
Pasta
Carbohydrates
87%
Cereal
25%
Pasta
Fats
5%
Cereal
5%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins

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. 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.