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  6. Cereal vs. Pasta

Cereal vs. Pasta — In-Depth Nutrition Comparison

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Important differences between cereal and pasta

  • Pasta has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and manganese.
  • Cereal's daily need coverage for vitamin B1 is 507% more.
  • Pasta is lower in sodium.
  • Cereal has a higher glycemic index than pasta.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Cereal vs Pasta infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cereal
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +2887.7%
Contains more CopperCopper +47.3%
Contains more ZincZinc +1257.1%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +252.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%
~equal in Magnesium ~18mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Pasta
Pasta
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2908.6%
Contains more Vitamin B2Vitamin B2 +2480%
Contains more Vitamin B3Vitamin B3 +2885.9%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +17505.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Pasta DV% diff.
Vitamin B1 6.288mg 0.209mg 507%
Vitamin B6 5.986mg 0.034mg 458%
Iron 34.06mg 1.14mg 412%
Vitamin B2 3.87mg 0.15mg 286%
Vitamin B3 29.62mg 0.992mg 179%
Vitamin A 814µg 6µg 90%
Zinc 7.6mg 0.56mg 64%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 6mg 34%
Manganese 0.79mg 0.224mg 25%
Carbs 86.85g 24.93g 21%
Folate 64µg 16%
Calories 378kcal 131kcal 12%
Cholesterol 33mg 11%
Selenium 6.3µg 11%
Fiber 1.4g 6%
Vitamin B12 0.14µg 6%
Copper 0.137mg 0.093mg 5%
Protein 6.06g 5.15g 2%
Potassium 105mg 24mg 2%
Phosphorus 77mg 63mg 2%
Vitamin E 0.08mg 1%
Vitamin B5 0.226mg 0.183mg 1%
Saturated fat 0.26g 0.15g 1%
Polyunsaturated fat 0.354g 0.429g 1%
Protein per 100 calories 1.6g 3.9g N/A
Calories per 10 g protein 624kcal 254kcal N/A
Weight per 100 calories 26g 76g N/A
Fats 1.08g 1.05g 0%
Net carbs 85.45g 24.93g N/A
Magnesium 19mg 18mg 0%
Calcium 10mg 6mg 0%
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.124g 0%
Tryptophan 0.066mg 0.065mg 0%
Threonine 0.241mg 0.134mg 0%
Isoleucine 0.26mg 0.197mg 0%
Leucine 0.767mg 0.348mg 0%
Lysine 0.113mg 0.097mg 0%
Methionine 0.13mg 0.079mg 0%
Phenylalanine 0.365mg 0.247mg 0%
Valine 0.344mg 0.217mg 0%
Histidine 0.162mg 0.103mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Pasta
Pasta
1
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 ProteinProtein +17.7%
Contains more CarbsCarbs +248.4%
Contains more WaterWater +1713.8%
~equal in Fats ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Pasta
Pasta
2
21% 18% 61%
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 +64.5%
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +21.2%

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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. 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.