Unenriched pasta, dry vs Whole grain pasta, cooked
In short
Gram for gram, there are 2.5 times as many calories in unenriched pasta, dry as in whole grain pasta, cooked (371 vs 148 in 100 g). Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: selenium, carbohydrates (2.5×), protein (2.2×), copper and phosphorus. More in whole grain pasta, cooked: sodium, niacin and thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
13 g protein · 74.7 g carbs (2.7 g sugars) · 1.5 g fat
6 g protein · 29.9 g carbs (0.75 g sugars) · 1.7 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium115% vs 66%
63.2 µg vs 36.1 µg
- Carbohydrates27% vs 11%
74.7 g vs 29.9 g
- Protein26% vs 12%
13 g vs 6 g
- Sodiumlimit<1% vs 10%
6 mg vs 235 mg
- Niacin (B3)11% vs 19%
1.7 mg vs 3.1 mg
- Copper32% vs 25%
0.29 mg vs 0.22 mg
- Thiamin (B1)8% vs 13%
0.09 mg vs 0.15 mg
- Phosphorus15% vs 10%
189 mg vs 126 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.5 g · 1.7 g2%·2%
- Saturated fatlimit0.28 g · 0.24 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber3.2 g · 3.9 g11%·14%
- Potassium223 mg · 95 mg5%·2%
- Calcium21 mg · 13 mg2%·1%
- Iron1.3 mg · 1.7 mg7%·10%
- Magnesium53 mg · 54 mg13%·13%
- Zinc1.4 mg · 1.3 mg13%·12%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.11 mg · 0.23 mg1%·2%
- Vitamin K0.1 µg · 0.6 µg<1%·1%
- Riboflavin (B2)0.06 mg · 0.098 mg5%·8%
- Vitamin B60.14 mg · 0.092 mg8%·5%
- Folate18 µg · 21 µg5%·5%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5), choline.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), 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.