Cooked whole-wheat pasta vs Gluten free pasta
In short
Gram for gram, there are 20% more calories in gluten free pasta than in cooked whole-wheat pasta (179 vs 149 in 100 g). Both get most of their calories from carbohydrate.
More in cooked whole-wheat pasta: selenium (16×), copper (11×), niacin (13×), magnesium (4.9×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
6 g protein · 30.1 g carbs (0.75 g sugars) · 1.7 g fat
3.2 g protein · 38 g carbs (0 g sugars) · 1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium66% vs 4%
36.3 µg vs 2.2 µg
- Copper25% vs 2%
0.23 mg vs 0.02 mg
- Niacin (B3)20% vs 2%
3.1 mg vs 0.24 mg
- Magnesium13% vs 3%
54 mg vs 11 mg
- Zinc12% vs 2%
1.3 mg vs 0.27 mg
- Fiber14% vs 5%
3.9 g vs 1.4 g
- Thiamin (B1)13% vs 4%
0.16 mg vs 0.05 mg
- Iron10% vs 1%
1.7 mg vs 0.22 mg
- Phosphorus10% vs 3%
127 mg vs 33 mg
- Protein12% vs 6%
6 g vs 3.2 g
- Folate5% vs 1%
21 µg vs 4 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.7 g · 1 g2%·1%
- Saturated fatlimit0.24 g · 0.15 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates30.1 g · 38 g11%·14%
- Sodiumlimit4 mg · 4 mg<1%·<1%
- Potassium96 mg · 24 mg2%·1%
- Calcium13 mg · 2 mg1%·<1%
- Vitamin A0 µg · 4 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.23 mg · 0 mg2%·0%
- Vitamin K0.6 µg · 0 µg1%·0%
- Riboflavin (B2)0.099 mg · 0.079 mg8%·6%
- Vitamin B60.093 mg · 0.037 mg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.5 mg · 1.7 mg1%·<1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Cooked whole-wheat pasta (SR Legacy 168910), Gluten free pasta (Survey (FNDDS) 2708359). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.