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Wheat vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between Wheat and Pasta

  • 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.
  • Pasta has 12 times less Vitamin B6 than Wheat . Wheat has 0.419mg of Vitamin B6, while Pasta has 0.034mg.

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

Infographic

Wheat  vs Pasta 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.
Wheat
10
:
0
Pasta
Contains more Calcium +466.7%
Contains more Iron +208.8%
Contains more Magnesium +700%
Contains more Phosphorus +706.3%
Contains more Potassium +1695.8%
Contains less Sodium -66.7%
Contains more Zinc +642.9%
Contains more Copper +494.6%
Contains more Manganese +1244.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +466.7%
Contains more Iron +208.8%
Contains more Magnesium +700%
Contains more Phosphorus +706.3%
Contains more Potassium +1695.8%
Contains less Sodium -66.7%
Contains more Zinc +642.9%
Contains more Copper +494.6%
Contains more Manganese +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.
:
4
Pasta
Contains more Vitamin B1 +100.5%
Contains more Vitamin B3 +579.2%
Contains more Vitamin B5 +410.9%
Contains more Vitamin B6 +1132.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Folate +48.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B1 +100.5%
Contains more Vitamin B3 +579.2%
Contains more Vitamin B5 +410.9%
Contains more Vitamin B6 +1132.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Folate +48.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Pasta
Contains more Protein +165.6%
Contains more Fats +135.2%
Contains more Carbs +185.3%
Contains more Other +474.2%
Contains more Water +526.7%
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
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +165.6%
Contains more Fats +135.2%
Contains more Carbs +185.3%
Contains more Other +474.2%
Contains more Water +526.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Pasta
Contains more Monounsaturated Fat +177.4%
Contains more Polyunsaturated fat +128%
Contains less Saturated Fat -67%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +177.4%
Contains more Polyunsaturated fat +128%
Contains less Saturated Fat -67%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Pasta Opinion
Net carbs 71.13g 24.93g Wheat
Protein 13.68g 5.15g Wheat
Fats 2.47g 1.05g Wheat
Carbs 71.13g 24.93g Wheat
Calories 339kcal 131kcal Wheat
Calcium 34mg 6mg Wheat
Iron 3.52mg 1.14mg Wheat
Magnesium 144mg 18mg Wheat
Phosphorus 508mg 63mg Wheat
Potassium 431mg 24mg Wheat
Sodium 2mg 6mg Wheat
Zinc 4.16mg 0.56mg Wheat
Copper 0.553mg 0.093mg Wheat
Manganese 3.012mg 0.224mg Wheat
Selenium 89.4µg Wheat
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin B1 0.419mg 0.209mg Wheat
Vitamin B2 0.121mg 0.15mg Pasta
Vitamin B3 6.738mg 0.992mg Wheat
Vitamin B5 0.935mg 0.183mg Wheat
Vitamin B6 0.419mg 0.034mg Wheat
Folate 43µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.176mg 0.065mg Wheat
Threonine 0.366mg 0.134mg Wheat
Isoleucine 0.533mg 0.197mg Wheat
Leucine 0.934mg 0.348mg Wheat
Lysine 0.303mg 0.097mg Wheat
Methionine 0.221mg 0.079mg Wheat
Phenylalanine 0.681mg 0.247mg Wheat
Valine 0.594mg 0.217mg Wheat
Histidine 0.322mg 0.103mg Wheat
Cholesterol 0mg 33mg Wheat
Saturated Fat 0.454g 0.15g Pasta
Monounsaturated Fat 0.344g 0.124g Wheat
Polyunsaturated fat 0.978g 0.429g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
16%
Pasta
Minerals Daily Need Coverage Score
168%
Wheat
16%
Pasta

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.304g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.