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Pasta vs. Tomato sauce — In-Depth Nutrition Comparison

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Differences between pasta and tomato sauce

  • Pasta has more vitamin B1, folate, vitamin B2, vitamin B12, and phosphorus, while tomato sauce has more vitamin A, potassium, and vitamin C.
  • Pasta's daily need coverage for vitamin B1 is 15% higher.
  • Tomato sauce has a lower glycemic index. The glycemic index of tomato sauce is 31, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Tomato sauce, canned, no salt added.

Infographic

Pasta vs Tomato sauce 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
6
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +18.8%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +98.2%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +1137.5%
Contains more CopperCopper +23.7%

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
4
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +770.8%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +611.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +188.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.991mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +329.2%
Contains more FatsFats +250%
Contains more CarbsCarbs +369.5%
Contains more WaterWater +33.1%
Contains more OtherOther +516.1%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +181.8%
Contains more Poly. FatPolyunsaturated fat +254.5%
Contains less Sat. FatSaturated fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Tomato sauce DV% diff.
Vitamin B1 0.209mg 0.024mg 15%
Folate 64µg 9µg 14%
Cholesterol 33mg 0mg 11%
Vitamin E 1.44mg 10%
Vitamin C 0mg 7mg 8%
Potassium 24mg 297mg 8%
Protein 5.15g 1.2g 8%
Carbs 24.93g 5.31g 7%
Vitamin B2 0.15mg 0.065mg 7%
Vitamin B12 0.14µg 0µg 6%
Fiber 1.5g 6%
Phosphorus 63mg 27mg 5%
Vitamin B6 0.034mg 0.098mg 5%
Manganese 0.224mg 0.113mg 5%
Calories 131kcal 24kcal 5%
Zinc 0.56mg 0.22mg 3%
Vitamin B5 0.183mg 0.309mg 3%
Iron 1.14mg 0.96mg 2%
Polyunsaturated fat 0.429g 0.121g 2%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Fructose 1.67g 2%
Copper 0.093mg 0.115mg 2%
Vitamin A 6µg 22µg 2%
Selenium 0.6µg 1%
Calcium 6mg 14mg 1%
Magnesium 18mg 15mg 1%
Fats 1.05g 0.3g 1%
Net carbs 24.93g 3.81g N/A
Sugar 3.56g N/A
Sodium 6mg 11mg 0%
Vitamin B3 0.992mg 0.991mg 0%
Saturated fat 0.15g 0.041g 0%
Monounsaturated fat 0.124g 0.044g 0%
Tryptophan 0.065mg 0.009mg 0%
Threonine 0.134mg 0.037mg 0%
Isoleucine 0.197mg 0.025mg 0%
Leucine 0.348mg 0.034mg 0%
Lysine 0.097mg 0.037mg 0%
Methionine 0.079mg 0.008mg 0%
Phenylalanine 0.247mg 0.036mg 0%
Valine 0.217mg 0.025mg 0%
Histidine 0.103mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
16%
Pasta
15%
Tomato sauce

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.109g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 18)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 5mg)
Which food is richer in minerals?
?
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.
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.