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Pasta vs. Chicken fingers — In-Depth Nutrition Comparison

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A recap on differences between pasta and chicken fingers

  • Pasta has more folate, vitamin B1, and iron; however, chicken fingers are higher in vitamin B3, phosphorus, vitamin B6, vitamin B5, and potassium.
  • Chicken fingers cover your daily vitamin B3 needs 45% more than pasta.
  • Chicken fingers contain 3 times less folate than pasta. Pasta contains 64µg of folate, while chicken fingers contain 19µg.
  • Pasta has less saturated fat.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Fast foods, chicken tenders.

Infographic

Pasta vs Chicken fingers 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.
Pasta
3
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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more IronIron +56.2%
Contains more CopperCopper +34.8%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +1454.2%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +347.6%
~equal in Manganese ~0.228mg

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.
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%
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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +90%
Contains more FolateFolate +236.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B3Vitamin B3 +728.3%
Contains more Vitamin B5Vitamin B5 +579.8%
Contains more Vitamin B6Vitamin B6 +1152.9%
Contains more Vitamin B12Vitamin B12 +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more CarbsCarbs +44.5%
Contains more WaterWater +47%
Contains more ProteinProtein +273.2%
Contains more FatsFats +1228.6%
Contains more OtherOther +848.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +3795.2%
Contains more Poly. FatPolyunsaturated fat +1248%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Chicken fingers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pasta Chicken fingers DV% diff.
Vitamin B3 0.992mg 8.217mg 45%
Polyunsaturated fat 0.429g 5.783g 36%
Sodium 6mg 769mg 33%
Selenium 17.5µg 32%
Phosphorus 63mg 282mg 31%
Vitamin B6 0.034mg 0.426mg 30%
Protein 5.15g 19.22g 28%
Vitamin B5 0.183mg 1.244mg 21%
Vitamin E 3.17mg 21%
Fats 1.05g 13.95g 20%
Monounsaturated fat 0.124g 4.83g 12%
Saturated fat 0.15g 2.493g 11%
Folate 64µg 19µg 11%
Potassium 24mg 373mg 10%
Choline 43.7mg 8%
Vitamin B1 0.209mg 0.11mg 8%
Vitamin K 8µg 7%
Calories 131kcal 271kcal 7%
Starch 17.03g 7%
Cholesterol 33mg 48mg 5%
Fiber 1.2g 5%
Iron 1.14mg 0.73mg 5%
Copper 0.093mg 0.069mg 3%
Carbs 24.93g 17.25g 3%
Vitamin B2 0.15mg 0.179mg 2%
Magnesium 18mg 28mg 2%
Zinc 0.56mg 0.71mg 1%
Vitamin D 0.2µg 1%
Vitamin C 0mg 1.1mg 1%
Calcium 6mg 17mg 1%
Vitamin B12 0.14µg 0.16µg 1%
Vitamin D 7IU 1%
Net carbs 24.93g 16.05g N/A
Sugar 0.4g N/A
Vitamin A 6µg 3µg 0%
Manganese 0.224mg 0.228mg 0%
Trans fat 0.052g N/A
Tryptophan 0.065mg 0.222mg 0%
Threonine 0.134mg 0.803mg 0%
Isoleucine 0.197mg 0.845mg 0%
Leucine 0.348mg 1.553mg 0%
Lysine 0.097mg 1.616mg 0%
Methionine 0.079mg 0.518mg 0%
Phenylalanine 0.247mg 1.437mg 0%
Valine 0.217mg 0.908mg 0%
Histidine 0.103mg 0.655mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Chicken fingers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pasta
42%
Chicken fingers
Minerals Daily Need Coverage Score
16%
Pasta
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 763mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 2.343g)
Which food is lower in glycemic index?
Chicken fingers
Chicken fingers is lower in glycemic index (difference - 3)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $3)
Which food is richer in minerals?
Chicken fingers
Chicken fingers is relatively richer in minerals
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.