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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
9
:
2
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0.27g g Pasta
Fiber 2.7g g 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
Vitamin A 0IU 20IU Pasta
Vitamin E 0.06mg mg Flour
Vitamin D 0IU IU Flour
Vitamin D 0µg µg Flour
Vitamin C 0mg 0mg
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 µg 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
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
16
Pasta
Mineral Summary Score
40
Flour
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
31%
Pasta
Carbohydrates
76%
Flour
25%
Pasta
Fats
5%
Flour
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.