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  6. Pasta vs. Wheat Bread

Pasta vs. Wheat Bread — In-Depth Nutrition Comparison

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How are pasta and wheat Bread different?

  • Wheat Bread has more manganese, iron, vitamin B3, vitamin B1, protein, phosphorus, vitamin B2, calcium, and copper than pasta.
  • Daily need coverage for manganese for wheat Bread is 50% higher.
  • Pasta has less sodium.
  • Pasta has a lower glycemic index (49) than wheat Bread (60).

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

Infographic

Pasta vs Wheat Bread infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains less SodiumSodium -99%
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 +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Pasta
Pasta
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Wheat Bread DV% diff.
Selenium 33.4µg 61%
Manganese 0.224mg 1.377mg 50%
Iron 1.14mg 4.09mg 37%
Vitamin B3 0.992mg 6.25mg 33%
Sodium 6mg 601mg 26%
Fiber 4.7g 19%
Vitamin B1 0.209mg 0.439mg 19%
Phosphorus 63mg 188mg 18%
Vitamin B2 0.15mg 0.382mg 18%
Protein 5.15g 12.96g 16%
Calcium 6mg 165mg 16%
Copper 0.093mg 0.198mg 12%
Cholesterol 33mg 0mg 11%
Carbs 24.93g 55.77g 10%
Magnesium 18mg 59mg 10%
Omega-3 (ALA) 0.161g 10%
Calories 131kcal 313kcal 9%
Vitamin B6 0.034mg 0.153mg 9%
Polyunsaturated fat 0.429g 1.72g 9%
Zinc 0.56mg 1.47mg 8%
Potassium 24mg 223mg 6%
Vitamin B12 0.14µg 0µg 6%
Folate 64µg 86µg 6%
Fats 1.05g 4.27g 5%
Vitamin B5 0.183mg 0.456mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.15g 0.989g 4%
Vitamin E 0.24mg 2%
Monounsaturated fat 0.124g 1.019g 2%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 3.9g 4.1g N/A
Calories per 10 g protein 254kcal 242kcal N/A
Weight per 100 calories 76g 32g N/A
Unsaturated / Saturated Fat ratio 3.7 2.8 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 24.93g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.065mg 0.092mg 0%
Threonine 0.134mg 0.299mg 0%
Isoleucine 0.197mg 0.258mg 0%
Leucine 0.348mg 0.461mg 0%
Lysine 0.097mg 0.215mg 0%
Methionine 0.079mg 0.105mg 0%
Phenylalanine 0.247mg 0.315mg 0%
Valine 0.217mg 0.31mg 0%
Histidine 0.103mg 0.15mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.