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Pasta vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between Pasta and Flour

  • Pasta has more Vitamin B12, however, Flour is higher in Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, Phosphorus, and Copper.
  • Flour covers your daily Vitamin B1 needs 48% more than Pasta.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pasta vs Flour 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%
Flour
Flour
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +345.8%
Contains more IronIron +307%
Contains more CopperCopper +54.8%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +204.5%

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
2
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% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Flour
Flour
9
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +275.6%
Contains more Vitamin B2Vitamin B2 +229.3%
Contains more Vitamin B3Vitamin B3 +495.2%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +185.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +475.2%
Contains more ProteinProtein +100.6%
Contains more CarbsCarbs +206.1%
Contains more OtherOther +48.4%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
3
21% 18% 61%
Saturated Fat: Sat. Fat 0.15 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Flour
Flour
0
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +42.5%
~equal in Saturated Fat ~0.155g
~equal in Polyunsaturated fat ~0.413g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Flour Opinion
Calories 131kcal 364kcal Flour
Protein 5.15g 10.33g Flour
Fats 1.05g 0.98g Pasta
Net carbs 24.93g 73.61g Flour
Carbs 24.93g 76.31g Flour
Cholesterol 33mg 0mg Flour
Magnesium 18mg 22mg Flour
Calcium 6mg 15mg Flour
Potassium 24mg 107mg Flour
Iron 1.14mg 4.64mg Flour
Sugar 0.27g Pasta
Fiber 2.7g Flour
Copper 0.093mg 0.144mg Flour
Zinc 0.56mg 0.7mg Flour
Phosphorus 63mg 108mg Flour
Sodium 6mg 2mg Flour
Vitamin A 20IU 0IU Pasta
Vitamin A 6µg 0µg Pasta
Vitamin E 0.06mg Flour
Manganese 0.224mg 0.682mg Flour
Selenium 33.9µg Flour
Vitamin B1 0.209mg 0.785mg Flour
Vitamin B2 0.15mg 0.494mg Flour
Vitamin B3 0.992mg 5.904mg Flour
Vitamin B5 0.183mg 0.438mg Flour
Vitamin B6 0.034mg 0.044mg Flour
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.3µg Flour
Folate 64µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 0.15g 0.155g Pasta
Monounsaturated Fat 0.124g 0.087g Pasta
Polyunsaturated fat 0.429g 0.413g Pasta
Tryptophan 0.065mg 0.127mg Flour
Threonine 0.134mg 0.281mg Flour
Isoleucine 0.197mg 0.357mg Flour
Leucine 0.348mg 0.71mg Flour
Lysine 0.097mg 0.228mg Flour
Methionine 0.079mg 0.183mg Flour
Phenylalanine 0.247mg 0.52mg Flour
Valine 0.217mg 0.415mg Flour
Histidine 0.103mg 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Flour
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
46%
Flour
Minerals Daily Need Coverage Score
16%
Pasta
59%
Flour

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.