Dry gluten-free corn pasta vs Cooked whole-wheat pasta
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
28 g · 2.1 g protein · 22.2 g carbs · 0.58 g fat
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
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.
- Selenium4% vs 44%
2.2 µg vs 24.4 µg
- Manganese6% vs 39%
0.14 mg vs 0.89 mg
- Copper6% vs 17%
0.057 mg vs 0.15 mg
- Niacin (B3)4% vs 13%
0.68 mg vs 2.1 mg
- Iron1% vs 6%
0.26 mg vs 1.2 mg
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.