Wheat bread vs Whole grain pasta, cooked
In short
For the same 100 calories you eat 36 g of wheat bread or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.
More in wheat bread: folate (2.5×). More in whole grain pasta, cooked: selenium (2.3×), copper (2.8×), magnesium (2.4×), zinc (2.4×) and fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
36.5 g · 3.9 g protein · 17.4 g carbs (2.1 g sugars) · 1.7 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.
- Selenium19% vs 44%
10.5 µg vs 24.4 µg
- Copper6% vs 17%
0.054 mg vs 0.15 mg
- Folate9% vs 4%
36.1 µg vs 14.2 µg
- Magnesium4% vs 9%
15 mg vs 36.5 mg
- Zinc3% vs 8%
0.38 mg vs 0.9 mg
- Fiber5% vs 9%
1.5 g vs 2.6 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.9 g · 4 g8%·8%
- Total fat1.7 g · 1.1 g2%·1%
- Saturated fatlimit0.25 g · 0.16 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 20.2 g6%·7%
- Sodiumlimit173 mg · 159 mg8%·7%
- Potassium51.5 mg · 64.2 mg1%·1%
- Calcium45.6 mg · 8.8 mg4%·1%
- Iron1.3 mg · 1.2 mg7%·6%
- Phosphorus47.1 mg · 85.1 mg4%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.073 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.069 mg · 0.16 mg<1%·1%
- Vitamin K1.8 µg · 0.41 µg1%·<1%
- Thiamin (B1)0.15 mg · 0.1 mg13%·9%
- Riboflavin (B2)0.092 mg · 0.066 mg7%·5%
- Niacin (B3)2 mg · 2.1 mg13%·13%
- Vitamin B60.041 mg · 0.062 mg2%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.8 mg · 4.4 mg1%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Wheat bread (SR Legacy 172686), 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.