Whole wheat pasta vs regular pasta

Cooked whole-wheat pastaPasta, cooked
Same weightSame caloriesOne serving

In short

Gram for gram, there are 5% more calories in regular pasta than in whole wheat pasta (157 vs 149 in 100 g). Both get most of their calories from carbohydrate.

More in whole wheat pasta: selenium, copper (2.3×), niacin, magnesium (3×) and 3 more. More in regular pasta: folate (5.6×), sodium and thiamin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked whole-wheat pasta149 cal

6 g protein · 30.1 g carbs (0.75 g sugars) · 1.7 g fat

Pasta, cooked157 cal

5.8 g protein · 30.7 g carbs (0.56 g sugars) · 0.92 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Folate21 µg · 118 µg
    5%30%
  • Selenium36.3 µg · 26.2 µg
    66%48%
  • Copper0.23 mg · 0.099 mg
    25%11%
  • Sodiumlimit4 mg · 232 mg
    <1%10%
  • Thiamin (B1)0.16 mg · 0.27 mg
    13%23%
  • Niacin (B3)3.1 mg · 1.7 mg
    20%10%
  • Magnesium54 mg · 18 mg
    13%4%
  • Zinc1.3 mg · 0.51 mg
    12%5%
  • Fiber3.9 g · 1.8 g
    14%6%
  • Phosphorus127 mg · 58 mg
    10%5%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein6 g · 5.8 g12%·12%
  • Total fat1.7 g · 0.92 g2%·1%
  • Saturated fatlimit0.24 g · 0.17 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates30.1 g · 30.7 g11%·11%
  • Potassium96 mg · 44 mg2%·1%
  • Calcium13 mg · 7 mg1%·1%
  • Iron1.7 mg · 1.3 mg10%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.23 mg · 0.06 mg2%·<1%
  • Vitamin K0.6 µg · 0 µg1%·0%
  • Riboflavin (B2)0.099 mg · 0.14 mg8%·10%
  • Vitamin B60.093 mg · 0.049 mg5%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline6.5 mg · 6.4 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), Pasta, cooked (Survey (FNDDS) 2708357). 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.

vs
Compare Cooked whole-wheat pasta withGluten free pastaVegetable pasta, cookedWhole grain pasta, cookedDry enriched pasta