Potato vs. Pasta — Health Impact and Nutrition Comparison

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.

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.

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

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.

Potato

7

Pasta

5

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+42.1%
Contains more Vitamin B5Vitamin B5	+105.5%
Contains more Vitamin B6Vitamin B6	+814.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+226.6%
Contains more Vitamin B2Vitamin B2	+212.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+128.6%

~equal in Vitamin D ~µg

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

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.

Potato

5

Pasta

2

Contains more MagnesiumMagnesium	+55.6%
Contains more CalciumCalcium	+150%
Contains more PotassiumPotassium	+2129.2%
Contains more CopperCopper	+26.9%
Contains more SeleniumSelenium	+∞%

Contains more ZincZinc	+55.6%
Contains less SodiumSodium	-40%

~equal in Iron ~1.14mg

~equal in Phosphorus ~63mg

~equal in Manganese ~0.224mg

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.

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

Section reviewed by gastroenterologist Arpi Gasparyan

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.