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  6. Flour vs. Pasta

Flour vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between Flour and Pasta

  • Flour has more Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, Phosphorus, and Copper, however, Pasta is higher in Vitamin B12.
  • Flour covers your daily Vitamin B1 needs 48% more than Pasta.
  • Pasta contains 6 times less Vitamin B3 than Flour. Flour contains 5.904mg of Vitamin B3, while Pasta contains 0.992mg.

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

Infographic

Flour 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.
Flour
Flour
10
:
0
Pasta
Pasta
Contains more Calcium +150%
Contains more Iron +307%
Contains more Magnesium +22.2%
Contains more Phosphorus +71.4%
Contains more Potassium +345.8%
Contains less Sodium -66.7%
Contains more Zinc +25%
Contains more Copper +54.8%
Contains more Manganese +204.5%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +150%
Contains more Iron +307%
Contains more Magnesium +22.2%
Contains more Phosphorus +71.4%
Contains more Potassium +345.8%
Contains less Sodium -66.7%
Contains more Zinc +25%
Contains more Copper +54.8%
Contains more Manganese +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.
Flour
Flour
9
:
2
Pasta
Pasta
Contains more Vitamin B1 +275.6%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +139.3%
Contains more Vitamin B6 +29.4%
Contains more Folate +185.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Pasta
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 +275.6%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +495.2%
Contains more Vitamin B5 +139.3%
Contains more Vitamin B6 +29.4%
Contains more Folate +185.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Pasta
Pasta
Contains more Protein +100.6%
Contains more Carbs +206.1%
Contains more Other +48.4%
Contains more Water +475.2%
Equal in Fats - 1.05
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Pasta
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 +100.6%
Contains more Carbs +206.1%
Contains more Other +48.4%
Contains more Water +475.2%
Equal in Fats - 1.05

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
16%
Pasta
Minerals Daily Need Coverage Score
59%
Flour
16%
Pasta

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 contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 33mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.