Dry enriched pasta vs Whole grain pasta, cooked

Dry enriched pastaWhole grain pasta, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of dry enriched pasta or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.

More in dry enriched pasta: folate (7.4×) and thiamin (2.3×). More in whole grain pasta, cooked: selenium, copper, sodium, fiber (3.1×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat

Whole grain pasta, cooked100 cal

67.6 g · 4 g protein · 20.2 g carbs (0.51 g sugars) · 1.1 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 calories 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%25%50%
  • Folate105 µg · 14.2 µg
    26%4%
  • Selenium17 µg · 24.4 µg
    31%44%
  • Thiamin (B1)0.24 mg · 0.1 mg
    20%9%
  • Copper0.078 mg · 0.15 mg
    9%17%
  • Sodiumlimit1.6 mg · 159 mg
    <1%7%
  • Fiber0.86 g · 2.6 g
    3%9%
  • Magnesium14.3 mg · 36.5 mg
    3%9%
  • Zinc0.38 mg · 0.9 mg
    3%8%

Show as: bars · dots

Where they are alike

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

  • Protein3.5 g · 4 g7%·8%
  • Total fat0.41 g · 1.1 g1%·1%
  • Saturated fatlimit0.075 g · 0.16 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.1 g · 20.2 g7%·7%
  • Potassium60.1 mg · 64.2 mg1%·1%
  • Calcium5.7 mg · 8.8 mg<1%·1%
  • Iron0.89 mg · 1.2 mg5%·6%
  • Phosphorus50.9 mg · 85.1 mg4%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.03 mg · 0.16 mg<1%·1%
  • Vitamin K0.027 µg · 0.41 µg<1%·<1%
  • Riboflavin (B2)0.11 mg · 0.066 mg8%·5%
  • Niacin (B3)1.9 mg · 2.1 mg12%·13%
  • Vitamin B60.038 mg · 0.062 mg2%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline4.1 mg · 4.4 mg1%·1%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Dry enriched pasta (SR Legacy 169736), Whole grain pasta, cooked (Survey (FNDDS) 2708358). 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.

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