Whole wheat pasta vs regular pasta
In short
For the same 100 calories you eat 67 g of whole wheat pasta or 64 g of regular pasta. Both get most of their calories from carbohydrate.
More in whole wheat pasta: selenium, copper (2.4×), niacin, magnesium (3.2×) and 2 more. More in regular pasta: folate (5.3×), sodium and thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
67.1 g · 4 g protein · 20.2 g carbs (0.5 g sugars) · 1.1 g fat
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate4% vs 19%
14.1 µg vs 75.2 µg
- Selenium44% vs 30%
24.4 µg vs 16.7 µg
- Copper17% vs 7%
0.15 mg vs 0.063 mg
- Niacin (B3)13% vs 7%
2.1 mg vs 1.1 mg
- Sodiumlimit<1% vs 6%
2.7 mg vs 148 mg
- Magnesium9% vs 3%
36.2 mg vs 11.5 mg
- Thiamin (B1)9% vs 14%
0.1 mg vs 0.17 mg
- Fiber9% vs 4%
2.6 g vs 1.1 g
- Zinc8% vs 3%
0.9 mg vs 0.32 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 3.7 g8%·7%
- Total fat1.1 g · 0.59 g1%·1%
- Saturated fatlimit0.16 g · 0.11 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.2 g · 19.5 g7%·7%
- Potassium64.4 mg · 28 mg1%·1%
- Calcium8.7 mg · 4.5 mg1%·<1%
- Iron1.2 mg · 0.81 mg6%·4%
- Phosphorus85.2 mg · 36.9 mg7%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.15 mg · 0.038 mg1%·<1%
- Vitamin K0.4 µg · 0 µg<1%·0%
- Riboflavin (B2)0.066 mg · 0.086 mg5%·7%
- Vitamin B60.062 mg · 0.031 mg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.4 mg · 4.1 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.