Pasta vs. Crackers — In-Depth Nutrition Comparison
Compare
Summary of differences between pasta and crackers
- Pasta has less iron, phosphorus, vitamin B2, vitamin B3, vitamin B1, manganese, and calcium than crackers.
- Crackers cover your daily need for iron, 36% more than pasta.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Crackers, standard snack-type, regular.
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.
| Contains more ZincZinc | +14.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more CalciumCalcium | +1900% |
| Contains more PotassiumPotassium | +391.7% |
| Contains more IronIron | +253.5% |
| Contains more CopperCopper | +11.8% |
| Contains more PhosphorusPhosphorus | +293.7% |
| Contains more ManganeseManganese | +119.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +99% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin B3Vitamin B3 | +338.7% |
| Contains more Vitamin B5Vitamin B5 | +127.9% |
| Contains more Vitamin B6Vitamin B6 | +85.3% |
| Contains more FolateFolate | +43.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.429g | 13.137g | 85% |
| Vitamin K | 69.3µg | 58% | |
| Fats | 1.05g | 26.43g | 39% |
| Iron | 1.14mg | 4.03mg | 36% |
| Sodium | 6mg | 726mg | 31% |
| Phosphorus | 63mg | 248mg | 26% |
| Saturated fat | 0.15g | 5.562g | 25% |
| Vitamin B2 | 0.15mg | 0.456mg | 24% |
| Vitamin B3 | 0.992mg | 4.352mg | 21% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Calories | 131kcal | 510kcal | 19% |
| Vitamin B1 | 0.209mg | 0.416mg | 17% |
| Monounsaturated fat | 0.124g | 6.553g | 16% |
| Carbs | 24.93g | 61.3g | 12% |
| Manganese | 0.224mg | 0.491mg | 12% |
| Selenium | 6.7µg | 12% | |
| Calcium | 6mg | 120mg | 11% |
| Cholesterol | 33mg | 0mg | 11% |
| Fiber | 2.3g | 9% | |
| Folate | 64µg | 92µg | 7% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Vitamin B5 | 0.183mg | 0.417mg | 5% |
| Potassium | 24mg | 118mg | 3% |
| Protein | 5.15g | 6.64g | 3% |
| Vitamin B6 | 0.034mg | 0.063mg | 2% |
| Choline | 9.6mg | 2% | |
| Vitamin A | 6µg | 0µg | 1% |
| Zinc | 0.56mg | 0.49mg | 1% |
| Copper | 0.093mg | 0.104mg | 1% |
| Net carbs | 24.93g | 59g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.065mg | 0.084mg | 0% |
| Threonine | 0.134mg | 0.193mg | 0% |
| Isoleucine | 0.197mg | 0.246mg | 0% |
| Leucine | 0.348mg | 0.471mg | 0% |
| Lysine | 0.097mg | 0.103mg | 0% |
| Methionine | 0.079mg | 0.112mg | 0% |
| Phenylalanine | 0.247mg | 0.331mg | 0% |
| Valine | 0.217mg | 0.294mg | 0% |
| Histidine | 0.103mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2083.4% |
| Contains more ProteinProtein | +28.9% |
| Contains more FatsFats | +2417.1% |
| Contains more CarbsCarbs | +145.9% |
| Contains more OtherOther | +703.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +5184.7% |
| Contains more Poly. FatPolyunsaturated fat | +2962.2% |
