Whole wheat pasta vs regular pasta
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
6 g protein · 30.1 g carbs (0.75 g sugars) · 1.7 g fat
5.8 g protein · 30.7 g carbs (0.56 g sugars) · 0.92 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.
- Folate5% vs 30%
21 µg vs 118 µg
- Selenium66% vs 48%
36.3 µg vs 26.2 µg
- Copper25% vs 11%
0.23 mg vs 0.099 mg
- Sodiumlimit<1% vs 10%
4 mg vs 232 mg
- Thiamin (B1)13% vs 23%
0.16 mg vs 0.27 mg
- Niacin (B3)20% vs 10%
3.1 mg vs 1.7 mg
- Magnesium13% vs 4%
54 mg vs 18 mg
- Zinc12% vs 5%
1.3 mg vs 0.51 mg
- Fiber14% vs 6%
3.9 g vs 1.8 g
- Phosphorus10% vs 5%
127 mg vs 58 mg
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.