Dry enriched pasta vs Whole grain pasta, cooked
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
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
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
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.
- Folate26% vs 4%
105 µg vs 14.2 µg
- Selenium31% vs 44%
17 µg vs 24.4 µg
- Thiamin (B1)20% vs 9%
0.24 mg vs 0.1 mg
- Copper9% vs 17%
0.078 mg vs 0.15 mg
- Sodiumlimit<1% vs 7%
1.6 mg vs 159 mg
- Fiber3% vs 9%
0.86 g vs 2.6 g
- Magnesium3% vs 9%
14.3 mg vs 36.5 mg
- Zinc3% vs 8%
0.38 mg vs 0.9 mg
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.