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Pasta vs. Chicken soup — In-Depth Nutrition Comparison

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What are the main differences between pasta and chicken soup?

  • Chicken soup has less folate, vitamin B1, iron, vitamin B12, phosphorus, and vitamin B2 than pasta.
  • Pasta's daily need coverage for folate is 15% higher.
  • Chicken soup contains less cholesterol.

We used Pasta, fresh-refrigerated, plain, cooked and Soup, stock, chicken, home-prepared types in this comparison.

Infographic

Pasta vs Chicken soup 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
8
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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +100%
Contains more IronIron +442.9%
Contains more CopperCopper +72.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +337.5%

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
6
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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +497.1%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +79.4%
~equal in Vitamin D ~0µg

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +104.4%
Contains more CarbsCarbs +606.2%
Contains more FatsFats +14.3%
Contains more WaterWater +34.4%
Contains more OtherOther +93.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -53.3%
Contains more Poly. FatPolyunsaturated fat +101.4%
Contains more Mono. FatMonounsaturated fat +369.4%

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 soup
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Chicken soup DV% diff.
Vitamin B1 0.209mg 0.035mg 15%
Folate 64µg 5µg 15%
Iron 1.14mg 0.21mg 12%
Cholesterol 33mg 3mg 10%
Manganese 0.224mg 10%
Carbs 24.93g 3.53g 7%
Vitamin B12 0.14µg 0µg 6%
Sodium 6mg 143mg 6%
Phosphorus 63mg 27mg 5%
Vitamin B2 0.15mg 0.085mg 5%
Protein 5.15g 2.52g 5%
Calories 131kcal 36kcal 5%
Copper 0.093mg 0.054mg 4%
Vitamin B3 0.992mg 1.584mg 4%
Zinc 0.56mg 0.14mg 4%
Selenium 2.2µg 4%
Vitamin B5 0.183mg 4%
Magnesium 18mg 4mg 3%
Potassium 24mg 105mg 2%
Choline 9.2mg 2%
Vitamin B6 0.034mg 0.061mg 2%
Saturated fat 0.15g 0.321g 1%
Monounsaturated fat 0.124g 0.582g 1%
Polyunsaturated fat 0.429g 0.213g 1%
Vitamin A 6µg 1µg 1%
Fats 1.05g 1.2g 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 24.93g 3.53g N/A
Calcium 6mg 3mg 0%
Sugar 1.58g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

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

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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
6%
Chicken soup
Minerals Daily Need Coverage Score
16%
Pasta
8%
Chicken soup

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 137mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.171g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is lower in Cholesterol?
Chicken soup
Chicken soup is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Chicken soup
Chicken soup is cheaper (difference - $3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.