Dry gluten-free corn pasta vs Cooked whole-wheat pasta

Dry gluten-free corn pastaCooked whole-wheat pasta
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 28 g of dry gluten-free corn pasta or 67 g of cooked whole-wheat pasta. Both get most of their calories from carbohydrate.

More in cooked whole-wheat pasta: selenium (11×), manganese (6.6×), copper (2.7×), niacin (3.1×) and iron (4.4×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry gluten-free corn pasta100 cal

28 g · 2.1 g protein · 22.2 g carbs · 0.58 g fat

Cooked whole-wheat pasta100 cal

67.1 g · 4 g protein · 20.2 g carbs (0.5 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%
  • Selenium2.2 µg · 24.4 µg
    4%44%
  • Manganese0.14 mg · 0.89 mg
    6%39%
  • Copper0.057 mg · 0.15 mg
    6%17%
  • Niacin (B3)0.68 mg · 2.1 mg
    4%13%
  • Iron0.26 mg · 1.2 mg
    1%6%

Show as: bars · dots

Where they are alike

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

  • Protein2.1 g · 4 g4%·8%
  • Total fat0.58 g · 1.1 g1%·1%
  • Saturated fatlimit0.081 g · 0.16 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates22.2 g · 20.2 g8%·7%
  • Fiber3.1 g · 2.6 g11%·9%
  • Sodiumlimit0.84 mg · 2.7 mg<1%·<1%
  • Potassium82.4 mg · 64.4 mg2%·1%
  • Calcium1.1 mg · 8.7 mg<1%·1%
  • Magnesium33.3 mg · 36.2 mg8%·9%
  • Phosphorus70.9 mg · 85.2 mg6%·7%
  • Zinc0.5 mg · 0.9 mg5%·8%
  • Vitamin A2.5 µg · 0 µg<1%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Thiamin (B1)0.065 mg · 0.1 mg5%·9%
  • Riboflavin (B2)0.024 mg · 0.066 mg2%·5%
  • Pantothenic acid (B5)0.14 mg · 0.18 mg3%·4%
  • Vitamin B60.058 mg · 0.062 mg3%·4%
  • Folate7 µg · 14.1 µg2%·4%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin D, vitamin E, vitamin K, choline.

From USDA FoodData Central: Dry gluten-free corn pasta (SR Legacy 168899), Cooked whole-wheat pasta (SR Legacy 168910). 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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