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Pasta vs. Vegetable — In-Depth Nutrition Comparison

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How are Pasta and Vegetable different?

  • Pasta is richer in Vitamin B1, Folate, and Vitamin B12, while Vegetable is higher in Vitamin A RAE, and Manganese.
  • Vegetable covers your daily need of Vitamin A RAE 23% more than Pasta.

Pasta, fresh-refrigerated, plain, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Pasta vs Vegetable 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
Pasta
5
:
5
Vegetable
Vegetable
Contains more Iron +39%
Contains more Phosphorus +23.5%
Contains less Sodium -82.9%
Contains more Zinc +14.3%
Contains more Copper +12%
Contains more Calcium +316.7%
Contains more Magnesium +22.2%
Contains more Potassium +604.2%
Contains more Manganese +69.2%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Iron +39%
Contains more Phosphorus +23.5%
Contains less Sodium -82.9%
Contains more Zinc +14.3%
Contains more Copper +12%
Contains more Calcium +316.7%
Contains more Magnesium +22.2%
Contains more Potassium +604.2%
Contains more Manganese +69.2%

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.
Pasta
Pasta
6
:
6
Vegetable
Vegetable
Contains more Vitamin B1 +194.4%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B5 +21.2%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +21285%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +117.6%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B1 +194.4%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B5 +21.2%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +21285%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +117.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Vegetable
Vegetable
Contains more Protein +80.1%
Contains more Fats +600%
Contains more Carbs +90.5%
Contains more Water +21.4%
Contains more Other +116.1%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +80.1%
Contains more Fats +600%
Contains more Carbs +90.5%
Contains more Water +21.4%
Contains more Other +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +1140%
Contains more Polyunsaturated fat +495.8%
Contains less Saturated Fat -79.3%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1140%
Contains more Polyunsaturated fat +495.8%
Contains less Saturated Fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Vegetable Opinion
Net carbs 24.93g 8.69g Pasta
Protein 5.15g 2.86g Pasta
Fats 1.05g 0.15g Pasta
Carbs 24.93g 13.09g Pasta
Calories 131kcal 65kcal Pasta
Sugar 3.12g Pasta
Fiber 4.4g Vegetable
Calcium 6mg 25mg Vegetable
Iron 1.14mg 0.82mg Pasta
Magnesium 18mg 22mg Vegetable
Phosphorus 63mg 51mg Pasta
Potassium 24mg 169mg Vegetable
Sodium 6mg 35mg Pasta
Zinc 0.56mg 0.49mg Pasta
Copper 0.093mg 0.083mg Pasta
Manganese 0.224mg 0.379mg Vegetable
Selenium 0.3µg Vegetable
Vitamin A 20IU 4277IU Vegetable
Vitamin A RAE 6µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.209mg 0.071mg Pasta
Vitamin B2 0.15mg 0.12mg Pasta
Vitamin B3 0.992mg 0.851mg Pasta
Vitamin B5 0.183mg 0.151mg Pasta
Vitamin B6 0.034mg 0.074mg Vegetable
Folate 64µg 19µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 23.5µg Vegetable
Tryptophan 0.065mg 0.029mg Pasta
Threonine 0.134mg 0.115mg Pasta
Isoleucine 0.197mg 0.139mg Pasta
Leucine 0.348mg 0.19mg Pasta
Lysine 0.097mg 0.17mg Vegetable
Methionine 0.079mg 0.034mg Pasta
Phenylalanine 0.247mg 0.12mg Pasta
Valine 0.217mg 0.149mg Pasta
Histidine 0.103mg 0.073mg Pasta
Cholesterol 33mg 0mg Vegetable
Saturated Fat 0.15g 0.031g Vegetable
Monounsaturated Fat 0.124g 0.01g Pasta
Polyunsaturated fat 0.429g 0.072g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
36%
Vegetable
Minerals Daily Need Coverage Score
16%
Pasta
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.5)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 17)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.