Potato vs. Pasta — Health Impact and Nutrition Comparison
Summary
Pasta is denser in nutrients and, therefore, higher in calories, carbohydrates, protein, and fats. However, potato is richer in dietary fiber.
Pasta is also 3 times richer in vitamins B1 and B2 and 2 times higher in vitamin A and folate. At the same time, potato is much richer in vitamin C and 9 times higher in vitamin B6.
Potatoes are superior in mineral content, containing 22 times more potassium and 2 times more calcium.
Potatoes have considerably higher glycemic and insulin index values. Pasta can be considered the healthier option for people with diabetes.
Table of contents
Introduction
Potatoes and pasta are the main source of carbohydrates in many diets and are a staple food in various cultures. This article will look at how these two foods compare to each other in their nutrition and health impact.
Taste and Use
Potatoes and pasta are both versatile ingredients that can be used in a variety of dishes, but they have distinct differences in terms of taste and texture.
Potatoes have a starchy, slightly sweet flavor and a firm texture that can be mashed, roasted, or fried. Pasta, on the other hand, has a subtle, wheat-based flavor and a tender texture that can be cooked in a variety of ways, such as boiled, baked, or sautéed.
They can be used in various dishes, such as mashed potatoes, potato salads, pasta salads, and potato soups, pasta soups. Additionally, potatoes are often used as a side dish, while pasta is usually considered a main dish.
Nutrition
The nutrition of all foods can differ depending on variety and cooking methods. The infographics below are presented for 100g servings of baked potatoes without salt (flesh and skin) and plain cooked pasta, fresh and refrigerated.
However, the average serving sizes for these foods per person usually come in larger portions. Pasta’s average serving size is 2 ounces or 128g. The average serving of potatoes can be considered one medium potato, weighing around 173g.
At the same time, a large potato weighs about 299g, while a small potato–approximately 138g.
Macronutrients and Calories
Pasta can generally be said to be denser in nutrients, consisting of 31% nutrients and 69% water. Baked potato comprises around 25% nutrients and 75% water.
Calories
Pasta is considerably higher in calories, containing 131 calories per 100g serving. The same serving of baked potatoes provides 93 calories.
However, one average serving of pasta (128g) contains 168 calories, while one medium potato (173g) has 161 calories.
Carbohydrates
Pasta is considerably higher in net carbs but somewhat higher in total carbohydrates than potatoes. This is explained by the high dietary content of potatoes.
A 100g serving of pasta contains about 25g of carbs, 4 more grams compared to potatoes. However, pasta contains little dietary fiber, and most of the carbs make up net carbs, meaning, in 100g servings, pasta contains around 6g more net carbs than potatoes.
Thus, potatoes provide 2g of dietary fiber per 100g serving, almost in equal parts soluble and insoluble fiber (1).
The main net carb content of potatoes is made up of starch, while the net carbs of cooked pasta consist mostly of simple sugars.
Protein
While both these foods are low in protein, pasta provides twice more of it compared to potatoes.
Fats
Pasta provides almost 1g of fats per 100g serving, while potatoes contain nearly no fats.
Vitamins
Pasta and potatoes can be a good source of various vitamins, mostly B complex vitamins.
Pasta is a great source of vitamins B1 and B2, being nearly 3 times richer in those compared to potatoes. It also contains 2 times more vitamin A and folate.
Pasta contains low amounts of vitamin B12, while potatoes do not contain it.
Potatoes, on the other hand, are a good source of vitamin B6, being 9 times richer in it, and vitamin C, which pasta lacks entirely. Potatoes provide more vitamins B3 and B5 as well.
Vitamin Comparison
Minerals
Potatoes can be called the winner in this category, being 22 times richer in potassium and 2 times richer in calcium. Potatoes also provide more magnesium, phosphorus, and copper.
However, pasta is higher in zinc and lower in sodium.
Mineral Comparison
Glycemic Index
The glycemic index of potatoes and pasta can vary significantly depending on the variety and cooking method of the food.
Barley pasta has an average glycemic index of 62. Fusilli and gluten-free pasta have a slightly lower index of 58, while the glycemic index of penne pasta is even lower at 52 (2).
The glycemic index of boiled potato is high at 73, while baked Irish potato has an even higher glycemic index of 83 (2).
All in all, potatoes have a high glycemic index, while pasta has low to moderate glycemic index values.
Insulin Index
The insulin index demonstrates how much the given food raises insulin levels in the blood after intake.
Potatoes have a much higher insulin index of 121, while pasta’s insulin index value is only 40 (3).
Acidity
Potato has a mildly acidic pH value ranging from 5.5 to 6.2, while pasta has a wider pH value range falling from 5.2 to 7 (4, 5).
However, according to their PRAL values, potato is highly alkaline-forming, while pasta is quite acid-forming in the body.
Health Impact
Cardiovascular Health
Research about the impact of potato consumption on cardiovascular health is inconsistent. Some find high potato intake to increase cardiovascular risk, increasing the risk for blood pressure and body weight, while others find no such correlation (6, 7, 8, 9).
The cooking method matters in this topic, as fried potatoes may have a more adverse effect compared to boiled potatoes (6).
Pasta is less researched overall. In people with type-2 diabetes, the consumption of pasta, within limits recommended for total carbohydrate intake, was not associated with worsening glucose control, obesity, and major cardiovascular risk factors (10).
Pasta meal intake may also be associated with a significantly reduced risk of stroke and atherosclerotic cardiovascular disease (11).
Diabetes
Potatoes have considerably higher glycemic and insulin index values compared to pasta, meaning they raise blood glucose and insulin levels quicker after consumption.
A significant positive association has been found between high potato consumption and the risk of type 2 diabetes, especially the consumption of French fries (12).
Pasta meal intake has not been associated with adverse effects on long-term diabetes risk (11).
Pasta consumption has also resulted in lower post-meal glucose and insulin responses when compared with other durum semolina products, making pasta a healthy source of available carbohydrates (13).
Gluten Intolerance
Potatoes are naturally gluten-free, while pasta is typically made from wheat, which contains gluten. Some pasta products may be made with gluten-free flour, such as quinoa or rice flour, but traditional pasta is not gluten-free.
If you have a gluten intolerance or celiac disease, it's best to stick to potatoes or gluten-free pasta options.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://academic.oup.com/ajcn/article/66/5/1264/4655967
- https://www.researchgate.net/publication/227315276
- https://pubmed.ncbi.nlm.nih.gov/10914670
- https://systematicreviewsjournal.biomedcentral.com/articles/10.1186/s13643-020-01519-y
- https://pubmed.ncbi.nlm.nih.gov/27680993/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8829223/
- https://www.archivesofmedicalscience.com/Potato-consumption-is-associated-with-total-and-cause-specific-mortality-a-population,115968,0,2.html
- https://www.mdpi.com/2072-6643/12/1/101
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8258098/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294859/
- https://nutrition.org/pasta-structure-may-influence-post-meal-blood-glucose-and-insulin-response/
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.95g | 24.93g |
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| Protein | 2.5g | 5.15g |
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| Fats | 0.13g | 1.05g |
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| Carbs | 21.15g | 24.93g |
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| Calories | 93kcal | 131kcal |
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| Starch | 17.27g |
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| Fructose | 0.34g |
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| Sugar | 1.18g |
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| Fiber | 2.2g |
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| Calcium | 15mg | 6mg |
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| Iron | 1.08mg | 1.14mg |
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| Magnesium | 28mg | 18mg |
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| Phosphorus | 70mg | 63mg |
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| Potassium | 535mg | 24mg |
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| Sodium | 10mg | 6mg |
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| Zinc | 0.36mg | 0.56mg |
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| Copper | 0.118mg | 0.093mg |
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| Manganese | 0.219mg | 0.224mg |
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| Selenium | 0.4µg |
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| Vitamin A | 10IU | 20IU |
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| Vitamin A RAE | 1µg | 6µg |
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| Vitamin E | 0.04mg |
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| Vitamin C | 9.6mg | 0mg |
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| Vitamin B1 | 0.064mg | 0.209mg |
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| Vitamin B2 | 0.048mg | 0.15mg |
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| Vitamin B3 | 1.41mg | 0.992mg |
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| Vitamin B5 | 0.376mg | 0.183mg |
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| Vitamin B6 | 0.311mg | 0.034mg |
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| Folate | 28µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 2µg |
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| Tryptophan | 0.025mg | 0.065mg |
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| Threonine | 0.081mg | 0.134mg |
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| Isoleucine | 0.08mg | 0.197mg |
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| Leucine | 0.119mg | 0.348mg |
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| Lysine | 0.13mg | 0.097mg |
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| Methionine | 0.038mg | 0.079mg |
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| Phenylalanine | 0.099mg | 0.247mg |
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| Valine | 0.125mg | 0.217mg |
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| Histidine | 0.042mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.034g | 0.15g |
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| Monounsaturated Fat | 0.003g | 0.124g |
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| Polyunsaturated fat | 0.057g | 0.429g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
- Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.