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Pasta vs. Cream cracker — In-Depth Nutrition Comparison

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A recap on differences between pasta and cream cracker

  • Pasta has less iron, vitamin B3, manganese, folate, vitamin B12, vitamin B1, vitamin B2, and vitamin B5.
  • Cream cracker covers your daily iron needs 78% more than pasta.
  • Pasta has less saturated fat.
  • The glycemic index of cream cracker is higher.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Crackers, cream, GAMESA SABROSAS.

Infographic

Pasta vs Cream cracker 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
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +437.5%
Contains more IronIron +547.4%
Contains more CopperCopper +19.4%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +247.3%

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
1
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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.6%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +91.2%
Contains more Vitamin B12Vitamin B12 +228.6%
Contains more FolateFolate +132.8%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1440.7%
Contains more ProteinProtein +36.1%
Contains more FatsFats +1840%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +1067.7%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +8468.5%
Contains more Poly. FatPolyunsaturated fat +471.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Cream cracker DV% diff.
Iron 1.14mg 7.38mg 78%
Sodium 6mg 1148mg 50%
Fats 1.05g 20.37g 30%
Vitamin B3 0.992mg 5.08mg 26%
Monounsaturated fat 0.124g 10.625g 26%
Manganese 0.224mg 0.778mg 24%
Saturated fat 0.15g 5.362g 24%
Starch 51.87g 21%
Folate 64µg 149µg 21%
Calories 131kcal 484kcal 18%
Selenium 9.5µg 17%
Vitamin K 17.9µg 15%
Vitamin B12 0.14µg 0.46µg 13%
Carbs 24.93g 64.55g 13%
Polyunsaturated fat 0.429g 2.45g 13%
Cholesterol 33mg 11%
Vitamin E 1.59mg 11%
Fiber 2.4g 10%
Vitamin B1 0.209mg 0.298mg 7%
Vitamin B2 0.15mg 0.24mg 7%
Vitamin B5 0.183mg 0.462mg 6%
Phosphorus 63mg 98mg 5%
Protein 5.15g 7.01g 4%
Potassium 24mg 129mg 3%
Magnesium 18mg 25mg 2%
Vitamin B6 0.034mg 0.065mg 2%
Copper 0.093mg 0.111mg 2%
Calcium 6mg 26mg 2%
Vitamin A 6µg 1%
Zinc 0.56mg 0.66mg 1%
Fructose 0.95g 1%
Net carbs 24.93g 62.15g N/A
Sugar 9.37g N/A
Trans fat 3.969g N/A
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%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Cream cracker
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
40%
Cream cracker
Minerals Daily Need Coverage Score
16%
Pasta
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1142mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 5.212g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $3)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is richer in vitamins?
Cream cracker
Cream cracker 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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.