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Pasta vs. Flour — In-Depth Nutrition Comparison

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A recap on the differences between pasta and flour

  • Pasta has less vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, carbs, protein, and phosphorus.
  • Flour covers your daily vitamin B1 needs 48% more than pasta.
  • The glycemic index of flour is higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Pasta
Pasta
2
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%
Flour
Flour
8
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +185.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Flour DV% diff.
Selenium 33.9µg 62%
Vitamin B1 0.209mg 0.785mg 48%
Iron 1.14mg 4.64mg 44%
Vitamin B3 0.992mg 5.904mg 31%
Folate 64µg 183µg 30%
Vitamin B2 0.15mg 0.494mg 26%
Manganese 0.224mg 0.682mg 20%
Carbs 24.93g 76.31g 17%
Calories 131kcal 364kcal 12%
Cholesterol 33mg 0mg 11%
Fiber 2.7g 11%
Protein 5.15g 10.33g 10%
Copper 0.093mg 0.144mg 6%
Phosphorus 63mg 108mg 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B5 0.183mg 0.438mg 5%
Potassium 24mg 107mg 2%
Choline 10.4mg 2%
Magnesium 18mg 22mg 1%
Calcium 6mg 15mg 1%
Zinc 0.56mg 0.7mg 1%
Vitamin A 6µg 0µg 1%
Vitamin B6 0.034mg 0.044mg 1%
Protein per 100 calories 3.9g 2.8g N/A
Calories per 10 g protein 254kcal 352kcal N/A
Weight per 100 calories 76g 27g N/A
Fats 1.05g 0.98g 0%
Net carbs 24.93g 73.61g N/A
Sugar 0.27g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.15g 0.155g 0%
Monounsaturated fat 0.124g 0.087g 0%
Polyunsaturated fat 0.429g 0.413g 0%
Tryptophan 0.065mg 0.127mg 0%
Threonine 0.134mg 0.281mg 0%
Isoleucine 0.197mg 0.357mg 0%
Leucine 0.348mg 0.71mg 0%
Lysine 0.097mg 0.228mg 0%
Methionine 0.079mg 0.183mg 0%
Phenylalanine 0.247mg 0.52mg 0%
Valine 0.217mg 0.415mg 0%
Histidine 0.103mg 0.23mg 0%

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
2
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%
~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

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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.