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.
- The glycemic index of flour is higher.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Pasta, fresh-refrigerated, plain, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +345.8% |
| Contains more IronIron | +307% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +25% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +204.5% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275.6% |
| Contains more Vitamin B2Vitamin B2 | +229.3% |
| Contains more Vitamin B3Vitamin B3 | +495.2% |
| Contains more Vitamin B5Vitamin B5 | +139.3% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +185.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.6% |
| Contains more CarbsCarbs | +206.1% |
| Contains more OtherOther | +48.4% |
| Contains more WaterWater | +475.2% |
~equal in
Fats
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +42.5% |
~equal in
Saturated fat
~0.15g
~equal in
Polyunsaturated fat
~0.429g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 33.9µg | 62% | |
| Vitamin B1 | 0.785mg | 0.209mg | 48% |
| Iron | 4.64mg | 1.14mg | 44% |
| Vitamin B3 | 5.904mg | 0.992mg | 31% |
| Folate | 183µg | 64µg | 30% |
| Vitamin B2 | 0.494mg | 0.15mg | 26% |
| Manganese | 0.682mg | 0.224mg | 20% |
| Carbs | 76.31g | 24.93g | 17% |
| Calories | 364kcal | 131kcal | 12% |
| Fiber | 2.7g | 11% | |
| Cholesterol | 0mg | 33mg | 11% |
| Protein | 10.33g | 5.15g | 10% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Copper | 0.144mg | 0.093mg | 6% |
| Phosphorus | 108mg | 63mg | 6% |
| Vitamin B5 | 0.438mg | 0.183mg | 5% |
| Choline | 10.4mg | 2% | |
| Potassium | 107mg | 24mg | 2% |
| Calcium | 15mg | 6mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B6 | 0.044mg | 0.034mg | 1% |
| Zinc | 0.7mg | 0.56mg | 1% |
| Fats | 0.98g | 1.05g | 0% |
| Net carbs | 73.61g | 24.93g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.155g | 0.15g | 0% |
| Monounsaturated fat | 0.087g | 0.124g | 0% |
| Polyunsaturated fat | 0.413g | 0.429g | 0% |
| Tryptophan | 0.127mg | 0.065mg | 0% |
| Threonine | 0.281mg | 0.134mg | 0% |
| Isoleucine | 0.357mg | 0.197mg | 0% |
| Leucine | 0.71mg | 0.348mg | 0% |
| Lysine | 0.228mg | 0.097mg | 0% |
| Methionine | 0.183mg | 0.079mg | 0% |
| Phenylalanine | 0.52mg | 0.247mg | 0% |
| Valine | 0.415mg | 0.217mg | 0% |
| Histidine | 0.23mg | 0.103mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
15%
Minerals Daily Need Coverage Score
59%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Flour contains less Sodium (difference - 4mg)
Which food is cheaper?
Flour is cheaper (difference - $2)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins