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Pasta vs. French toast — In-Depth Nutrition Comparison

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Summary of differences between pasta and french toast

  • Pasta has less vitamin B2, vitamin A, calcium, phosphorus, vitamin B5, vitamin B12, and iron than french toast.
  • French toast covers your daily need for cholesterol, 28% more than pasta.
  • Pasta has less cholesterol.
  • The glycemic index of french toast is higher.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Pasta vs French toast infographic
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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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more CopperCopper +60.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +19.1%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +458.3%
Contains more IronIron +46.5%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +85.7%
~equal in Magnesium ~17mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more FolateFolate +48.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin B12Vitamin B12 +121.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.204mg
~equal in Vitamin K ~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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +25.3%
Contains more ProteinProtein +49.5%
Contains more FatsFats +928.6%
Contains more OtherOther +480.6%
~equal in Carbs ~25g

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +3548.4%
Contains more Poly. FatPolyunsaturated fat +504.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta French toast
Lower in Cholesterol 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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pasta French toast DV% diff.
Selenium 20.1µg 37%
Cholesterol 33mg 116mg 28%
Sodium 6mg 479mg 21%
Fats 1.05g 10.8g 15%
Polyunsaturated fat 0.429g 2.594g 14%
Vitamin B2 0.15mg 0.321mg 13%
Vitamin A 6µg 124µg 13%
Saturated fat 0.15g 2.723g 12%
Monounsaturated fat 0.124g 4.524g 11%
Calcium 6mg 100mg 9%
Phosphorus 63mg 117mg 8%
Vitamin B12 0.14µg 0.31µg 7%
Iron 1.14mg 1.67mg 7%
Vitamin B5 0.183mg 0.549mg 7%
Folate 64µg 43µg 5%
Protein 5.15g 7.7g 5%
Calories 131kcal 229kcal 5%
Vitamin B3 0.992mg 1.628mg 4%
Copper 0.093mg 0.058mg 4%
Vitamin B6 0.034mg 0.074mg 3%
Potassium 24mg 134mg 3%
Manganese 0.224mg 0.188mg 2%
Zinc 0.56mg 0.67mg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 24.93g 25g 0%
Net carbs 24.93g 25g N/A
Magnesium 18mg 17mg 0%
Vitamin B1 0.209mg 0.204mg 0%
Tryptophan 0.065mg 0.094mg 0%
Threonine 0.134mg 0.305mg 0%
Isoleucine 0.197mg 0.375mg 0%
Leucine 0.348mg 0.621mg 0%
Lysine 0.097mg 0.413mg 0%
Methionine 0.079mg 0.188mg 0%
Phenylalanine 0.247mg 0.389mg 0%
Valine 0.217mg 0.419mg 0%
Histidine 0.103mg 0.179mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta French toast
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
25%
French toast
Minerals Daily Need Coverage Score
16%
Pasta
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 2.573g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 18)
Which food is cheaper?
French toast
French toast is cheaper (difference - $3)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
Which food is richer in vitamins?
French toast
French toast is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.