Whole wheat pasta vs regular pasta
In short
One serving each: 174 calories in whole wheat pasta (1 cup spaghetti not packed, 117 g), 220 calories in regular pasta (1 cup, cooked, 140 g). Both get most of their calories from carbohydrate.
More in whole wheat pasta: copper, selenium, magnesium (2.5×), niacin and 3 more. More in regular pasta: folate (6.7×), thiamin (2.1×), sodium and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup spaghetti not packed (117 g) · 7 g protein · 35.2 g carbs (0.88 g sugars) · 2 g fat
1 cup, cooked (140 g) · 8.1 g protein · 43 g carbs (0.78 g sugars) · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate6% vs 41%
24.6 µg vs 165 µg
- Thiamin (B1)15% vs 32%
0.18 mg vs 0.38 mg
- Sodiumlimit<1% vs 14%
4.7 mg vs 325 mg
- Copper29% vs 15%
0.26 mg vs 0.14 mg
- Selenium77% vs 67%
42.5 µg vs 36.7 µg
- Magnesium15% vs 6%
63.2 mg vs 25.2 mg
- Niacin (B3)23% vs 15%
3.7 mg vs 2.4 mg
- Zinc14% vs 6%
1.6 mg vs 0.71 mg
- Fiber16% vs 9%
4.6 g vs 2.5 g
- Riboflavin (B2)9% vs 15%
0.12 mg vs 0.19 mg
- Phosphorus12% vs 6%
149 mg vs 81.2 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein7 g · 8.1 g14%·16%
- Total fat2 g · 1.3 g3%·2%
- Saturated fatlimit0.28 g · 0.24 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates35.2 g · 43 g13%·16%
- Potassium112 mg · 61.6 mg2%·1%
- Calcium15.2 mg · 9.8 mg1%·1%
- Iron2 mg · 1.8 mg11%·10%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.27 mg · 0.084 mg2%·1%
- Vitamin K0.7 µg · 0 µg1%·0%
- Vitamin B60.11 mg · 0.069 mg6%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline7.6 mg · 9 mg1%·2%
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.