Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Flour vs Pasta - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
Pasta
Contains more Iron +307%
Contains more Calcium +150%
Contains more Potassium +345.8%
Contains more Magnesium +22.2%
Contains more Copper +54.8%
Contains more Zinc +25%
Contains more Phosphorus +71.4%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +307%
Contains more Calcium +150%
Contains more Potassium +345.8%
Contains more Magnesium +22.2%
Contains more Copper +54.8%
Contains more Zinc +25%
Contains more Phosphorus +71.4%
Contains less Sodium -66.7%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 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 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 Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
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

All nutrients comparison - raw data values

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

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.