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Pasta vs. Potato bread — In-Depth Nutrition Comparison

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A recap on differences between pasta and potato bread

  • Pasta has less phosphorus, potassium, calcium, folate, vitamin B6, iron, vitamin B5, and zinc.
  • Potato bread covers your daily phosphorus needs 44% more than pasta.
  • The glycemic index of potato bread is higher.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Bread, potato.

Infographic

Pasta vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +3033.3%
Contains more PotassiumPotassium +2891.7%
Contains more IronIron +97.4%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +485.7%
Contains more ManganeseManganese +12.9%
~equal in Copper ~0.094mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +582.4%
Contains more FolateFolate +96.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.188mg
~equal in Vitamin B12 ~0.15µg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +104.4%
Contains more ProteinProtein +142.7%
Contains more FatsFats +198.1%
Contains more CarbsCarbs +88.8%
Contains more OtherOther +1109.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Potato bread DV% diff.
Phosphorus 63mg 369mg 44%
Fiber 6.3g 25%
Potassium 24mg 718mg 20%
Calcium 6mg 188mg 18%
Selenium 9.5µg 17%
Folate 64µg 126µg 16%
Sodium 6mg 375mg 16%
Vitamin B6 0.034mg 0.232mg 15%
Protein 5.15g 12.5g 15%
Iron 1.14mg 2.25mg 14%
Vitamin B5 0.183mg 0.817mg 13%
Cholesterol 33mg 0mg 11%
Zinc 0.56mg 1.44mg 8%
Calories 131kcal 266kcal 7%
Carbs 24.93g 47.07g 7%
Vitamin K 6.8µg 6%
Vitamin B2 0.15mg 0.106mg 3%
Fats 1.05g 3.13g 3%
Polyunsaturated fat 0.429g 0g 3%
Choline 18.4mg 3%
Vitamin E 0.47mg 3%
Vitamin B3 0.992mg 1.25mg 2%
Vitamin A 6µg 24µg 2%
Magnesium 18mg 28mg 2%
Vitamin B1 0.209mg 0.188mg 2%
Manganese 0.224mg 0.253mg 1%
Saturated fat 0.15g 0g 1%
Vitamin D 0.1µg 1%
Net carbs 24.93g 40.77g N/A
Vitamin D 2IU 0%
Sugar 9.38g N/A
Copper 0.093mg 0.094mg 0%
Vitamin B12 0.14µg 0.15µg 0%
Monounsaturated fat 0.124g 0g 0%
Tryptophan 0.065mg 0.081mg 0%
Threonine 0.134mg 0.224mg 0%
Isoleucine 0.197mg 0.268mg 0%
Leucine 0.348mg 0.44mg 0%
Lysine 0.097mg 0.311mg 0%
Methionine 0.079mg 0.112mg 0%
Phenylalanine 0.247mg 0.285mg 0%
Valine 0.217mg 0.305mg 0%
Histidine 0.103mg 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Potato bread
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
27%
Potato bread
Minerals Daily Need Coverage Score
16%
Pasta
59%
Potato bread

Comparison summary

Which food is lower in Cholesterol?
Potato bread
Potato bread is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.15g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $3)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 12)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.