Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pasta
  5. Compare
  6. Pasta vs. Cereal

Pasta vs. Cereal — In-Depth Nutrition Comparison

Compare

Important differences between pasta and cereal

  • Pasta has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, 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 Pasta, fresh-refrigerated, plain, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Pasta vs Cereal infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains less SodiumSodium -99.2%
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%
~equal in Magnesium ~19mg

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.
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%
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%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13466.7%
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%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1713.8%
Contains more ProteinProtein +17.7%
Contains more CarbsCarbs +248.4%
Contains more OtherOther +619.4%
~equal in Fats ~1.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +21.2%
Contains more Mono. FatMonounsaturated fat +64.5%

People also compare

Pasta
Pasta vs Noodles
Noodles
Pasta
Pasta vs Soba
Soba
Pasta
Pasta vs Khorasan wheat
Khorasan wheat
Cereal
Cereal vs Porridge
Porridge
Cereal
Cereal vs Oatmeal
Oatmeal
Cereal
Cereal vs Pâté
Pâté

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.