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Milk vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between milk and pasta?

  • Milk is richer in vitamin B12 and calcium, yet pasta is richer in vitamin B1, folate, iron, manganese, copper, and vitamin B3.
  • Pasta's daily need coverage for vitamin B1 is 16% higher.
  • Milk has 21 times more calcium than pasta. Milk has 125mg of calcium, while pasta has 6mg.
  • Milk contains less cholesterol.
  • Milk has a lower glycemic index than pasta.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Milk 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Pasta
Pasta
6
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 CalciumCalcium +1983.3%
Contains more PotassiumPotassium +525%
Contains more PhosphorusPhosphorus +50.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +63.6%
Contains more IronIron +3700%
Contains more CopperCopper +830%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +7366.7%

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.
Milk
Milk
8
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Pasta
Pasta
3
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 AVitamin A +866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B12Vitamin B12 +235.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B3Vitamin B3 +966.7%
Contains more FolateFolate +1180%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.034mg

All nutrients comparison - raw data values

Nutrient Milk Pasta DV% diff.
Vitamin B1 0.02mg 0.209mg 16%
Folate 5µg 64µg 15%
Iron 0.03mg 1.14mg 14%
Vitamin B12 0.47µg 0.14µg 14%
Calcium 125mg 6mg 12%
Manganese 0.003mg 0.224mg 10%
Copper 0.01mg 0.093mg 9%
Cholesterol 5mg 33mg 9%
Carbs 4.99g 24.93g 7%
Vitamin D 1.2µg 6%
Vitamin A 58µg 6µg 6%
Vitamin B3 0.093mg 0.992mg 6%
Selenium 3.3µg 6%
Vitamin D 48IU 6%
Phosphorus 95mg 63mg 5%
Vitamin B5 0.361mg 0.183mg 4%
Potassium 150mg 24mg 4%
Protein 3.37g 5.15g 4%
Calories 42kcal 131kcal 4%
Choline 17.7mg 3%
Polyunsaturated fat 0.035g 0.429g 3%
Vitamin B2 0.185mg 0.15mg 3%
Magnesium 11mg 18mg 2%
Sodium 44mg 6mg 2%
Saturated fat 0.633g 0.15g 2%
Zinc 0.42mg 0.56mg 1%
Fats 0.97g 1.05g 0%
Net carbs 4.99g 24.93g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.037mg 0.034mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.277g 0.124g 0%
Tryptophan 0.043mg 0.065mg 0%
Threonine 0.143mg 0.134mg 0%
Isoleucine 0.174mg 0.197mg 0%
Leucine 0.319mg 0.348mg 0%
Lysine 0.282mg 0.097mg 0%
Methionine 0.088mg 0.079mg 0%
Phenylalanine 0.174mg 0.247mg 0%
Valine 0.22mg 0.217mg 0%
Histidine 0.101mg 0.103mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Pasta
Pasta
3
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 WaterWater +31.2%
Contains more OtherOther +141.9%
Contains more ProteinProtein +52.8%
Contains more CarbsCarbs +399.6%
~equal in Fats ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Pasta
Pasta
2
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 +123.4%
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +1125.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.