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Vegetable vs. Pasta — In-Depth Nutrition Comparison

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How are vegetable and pasta different?

  • Vegetable is richer in vitamin A and manganese, while pasta is higher in vitamin B1, folate, and vitamin B12.
  • Vegetable covers your daily need for vitamin A, 85% more than pasta.
  • Vegetable contains 7 times more potassium than pasta. Vegetable contains 169mg of potassium, while pasta contains 24mg.
  • Vegetable has a higher glycemic index (66) than pasta (49).

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Pasta, fresh-refrigerated, plain, cooked types were used in this article.

Infographic

Vegetable vs Pasta 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Pasta
Pasta
5
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 MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +604.2%
Contains more ManganeseManganese +69.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +39%
Contains more CopperCopper +12%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -82.9%

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.
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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Pasta
Pasta
6
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 +3466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Vegetable Pasta DV% diff.
Vitamin A 214µg 6µg 23%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Vitamin B1 0.071mg 0.209mg 12%
Cholesterol 0mg 33mg 11%
Folate 19µg 64µg 11%
Manganese 0.379mg 0.224mg 7%
Vitamin B12 0µg 0.14µg 6%
Protein 2.86g 5.15g 5%
Vitamin C 3.2mg 0mg 4%
Carbs 13.09g 24.93g 4%
Potassium 169mg 24mg 4%
Iron 0.82mg 1.14mg 4%
Choline 24.1mg 4%
Calories 65kcal 131kcal 3%
Vitamin E 0.38mg 3%
Vitamin B6 0.074mg 0.034mg 3%
Calcium 25mg 6mg 2%
Phosphorus 51mg 63mg 2%
Vitamin B2 0.12mg 0.15mg 2%
Polyunsaturated fat 0.072g 0.429g 2%
Fats 0.15g 1.05g 1%
Magnesium 22mg 18mg 1%
Copper 0.083mg 0.093mg 1%
Zinc 0.49mg 0.56mg 1%
Sodium 35mg 6mg 1%
Selenium 0.3µg 1%
Vitamin B3 0.851mg 0.992mg 1%
Vitamin B5 0.151mg 0.183mg 1%
Saturated fat 0.031g 0.15g 1%
Protein per 100 calories 4.4g 3.9g N/A
Calories per 10 g protein 227kcal 254kcal N/A
Weight per 100 calories 154g 76g N/A
Net carbs 8.69g 24.93g N/A
Sugar 3.12g N/A
Monounsaturated fat 0.01g 0.124g 0%
Tryptophan 0.029mg 0.065mg 0%
Threonine 0.115mg 0.134mg 0%
Isoleucine 0.139mg 0.197mg 0%
Leucine 0.19mg 0.348mg 0%
Lysine 0.17mg 0.097mg 0%
Methionine 0.034mg 0.079mg 0%
Phenylalanine 0.12mg 0.247mg 0%
Valine 0.149mg 0.217mg 0%
Histidine 0.073mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Pasta
Pasta
3
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 WaterWater +21.4%
Contains more OtherOther +116.1%
Contains more ProteinProtein +80.1%
Contains more FatsFats +600%
Contains more CarbsCarbs +90.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +1140%
Contains more Poly. FatPolyunsaturated fat +495.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.