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Pasta vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between pasta and wheat

  • The amount of manganese, phosphorus, copper, vitamin B3, zinc, magnesium, iron, vitamin B6, vitamin B1, and vitamin B5 in wheat is higher than in pasta.
  • Wheat covers your daily manganese needs 121% more than pasta.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Wheat, durum.

Infographic

Pasta vs Wheat 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
0
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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +1695.8%
Contains more IronIron +208.8%
Contains more CopperCopper +494.6%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +706.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1244.6%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.8%
Contains more Vitamin B1Vitamin B1 +100.5%
Contains more Vitamin B3Vitamin B3 +579.2%
Contains more Vitamin B5Vitamin B5 +410.9%
Contains more Vitamin B6Vitamin B6 +1132.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 0.224mg 3.012mg 121%
Phosphorus 63mg 508mg 64%
Copper 0.093mg 0.553mg 51%
Vitamin B3 0.992mg 6.738mg 36%
Zinc 0.56mg 4.16mg 33%
Magnesium 18mg 144mg 30%
Iron 1.14mg 3.52mg 30%
Vitamin B6 0.034mg 0.419mg 30%
Vitamin B1 0.209mg 0.419mg 18%
Protein 5.15g 13.68g 17%
Carbs 24.93g 71.13g 15%
Vitamin B5 0.183mg 0.935mg 15%
Potassium 24mg 431mg 12%
Cholesterol 33mg 0mg 11%
Calories 131kcal 339kcal 10%
Vitamin B12 0.14µg 0µg 6%
Folate 64µg 43µg 5%
Polyunsaturated fat 0.429g 0.978g 4%
Calcium 6mg 34mg 3%
Fats 1.05g 2.47g 2%
Vitamin B2 0.15mg 0.121mg 2%
Vitamin A 6µg 0µg 1%
Saturated fat 0.15g 0.454g 1%
Monounsaturated fat 0.124g 0.344g 1%
Protein per 100 calories 3.9g 4g N/A
Calories per 10 g protein 254kcal 248kcal N/A
Weight per 100 calories 76g 29g N/A
Unsaturated / Saturated Fat ratio 3.7 2.9 N/A
Net carbs 24.93g 71.13g N/A
Sodium 6mg 2mg 0%
Tryptophan 0.065mg 0.176mg 0%
Threonine 0.134mg 0.366mg 0%
Isoleucine 0.197mg 0.533mg 0%
Leucine 0.348mg 0.934mg 0%
Lysine 0.097mg 0.303mg 0%
Methionine 0.079mg 0.221mg 0%
Phenylalanine 0.247mg 0.681mg 0%
Valine 0.217mg 0.594mg 0%
Histidine 0.103mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +526.7%
Contains more ProteinProtein +165.6%
Contains more FatsFats +135.2%
Contains more CarbsCarbs +185.3%
Contains more OtherOther +474.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +177.4%
Contains more Poly. FatPolyunsaturated fat +128%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.