Pasta, cooked vs Whole grain pasta, cooked

Pasta, cookedWhole grain pasta, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 64 g of pasta, cooked or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.

More in pasta, cooked: folate (5.3×) and thiamin. More in whole grain pasta, cooked: selenium, copper (2.4×), niacin, magnesium (3.2×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Pasta, cooked100 cal

63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 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

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.

0%25%50%
  • Folate19% vs 4%

    75.2 µg vs 14.2 µg

  • Selenium30% vs 44%

    16.7 µg vs 24.4 µg

  • Copper7% vs 17%

    0.063 mg vs 0.15 mg

  • Niacin (B3)7% vs 13%

    1.1 mg vs 2.1 mg

  • Magnesium3% vs 9%

    11.5 mg vs 36.5 mg

  • Thiamin (B1)14% vs 9%

    0.17 mg vs 0.1 mg

  • Fiber4% vs 9%

    1.1 g vs 2.6 g

  • Zinc3% vs 8%

    0.32 mg vs 0.9 mg

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 4 g7%·8%
  • Total fat0.59 g · 1.1 g1%·1%
  • Saturated fatlimit0.11 g · 0.16 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates19.5 g · 20.2 g7%·7%
  • Sodiumlimit148 mg · 159 mg6%·7%
  • Potassium28 mg · 64.2 mg1%·1%
  • Calcium4.5 mg · 8.8 mg<1%·1%
  • Iron0.81 mg · 1.2 mg4%·6%
  • Phosphorus36.9 mg · 85.1 mg3%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.038 mg · 0.16 mg<1%·1%
  • Vitamin K0 µg · 0.41 µg0%·<1%
  • Riboflavin (B2)0.086 mg · 0.066 mg7%·5%
  • Vitamin B60.031 mg · 0.062 mg2%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline4.1 mg · 4.4 mg1%·1%

From USDA FoodData Central: Pasta, cooked (Survey (FNDDS) 2708357), 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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