White bread vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between white bread and pasta
- Pasta has less iron, vitamin B1, vitamin B3, calcium, manganese, folate, vitamin B2, and vitamin B5 than white bread.
- White bread covers your daily need for iron, 31% more than pasta.
- White bread has 82 times more sodium than pasta. While white bread has 490mg of sodium, pasta has only 6mg.
- The glycemic index of white bread is higher.
These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) 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 | +27.8% |
| Contains more CalciumCalcium | +2300% |
| Contains more PotassiumPotassium | +425% |
| Contains more IronIron | +216.7% |
| Contains more ZincZinc | +32.1% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more ManganeseManganese | +139.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -98.8% |
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 | +155% |
| Contains more Vitamin B2Vitamin B2 | +62% |
| Contains more Vitamin B3Vitamin B3 | +381.9% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B6Vitamin B6 | +155.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +73.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
| Contains more ProteinProtein | +71.8% |
| Contains more FatsFats | +217.1% |
| Contains more CarbsCarbs | +98.2% |
| Contains more OtherOther | +538.7% |
| Contains more WaterWater | +88.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
| Contains more Mono. FatMonounsaturated fat | +383.1% |
| Contains more Poly. FatPolyunsaturated fat | +273.4% |
| Contains less Sat. FatSaturated fat | -78.5% |
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 Cholesterol |
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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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 40% | |
| Iron | 3.61mg | 1.14mg | 31% |
| Vitamin B1 | 0.533mg | 0.209mg | 27% |
| Vitamin B3 | 4.78mg | 0.992mg | 24% |
| Sodium | 490mg | 6mg | 21% |
| Starch | 37.17g | 15% | |
| Calcium | 144mg | 6mg | 14% |
| Manganese | 0.536mg | 0.224mg | 14% |
| Folate | 111µg | 64µg | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Fiber | 2.7g | 11% | |
| Polyunsaturated fat | 1.602g | 0.429g | 8% |
| Carbs | 49.42g | 24.93g | 8% |
| Vitamin B5 | 0.536mg | 0.183mg | 7% |
| Protein | 8.85g | 5.15g | 7% |
| Vitamin B2 | 0.243mg | 0.15mg | 7% |
| Calories | 266kcal | 131kcal | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Phosphorus | 98mg | 63mg | 5% |
| Fats | 3.33g | 1.05g | 4% |
| Vitamin B6 | 0.087mg | 0.034mg | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Potassium | 126mg | 24mg | 3% |
| Zinc | 0.74mg | 0.56mg | 2% |
| Saturated fat | 0.698g | 0.15g | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Monounsaturated fat | 0.599g | 0.124g | 1% |
| Copper | 0.101mg | 0.093mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 46.72g | 24.93g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.197mg | 0% | |
| Leucine | 0.348mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.247mg | 0% | |
| Valine | 0.217mg | 0% | |
| Histidine | 0.103mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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
33%
15%
Minerals Daily Need Coverage Score
56%
16%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
White bread is cheaper (difference - $3)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.548g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 24)