Pasta vs. Chicken Breast

Nutrition comparison of Pasta and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and chicken breast:

  • Both pasta and chicken breast are high in calories, potassium and protein.
  • For omega-3 fatty acids, chicken breast has more dha than pasta.
  • Pasta has more thiamin, riboflavin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Pasta is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of pasta and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Chicken Breast src

Calories and Carbs

calories

Both pasta and chicken breast are high in calories. Pasta has 125% more calories than chicken breast - pasta has 371 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Pasta has a macronutrient ratio of 14:82:4 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Chicken Breast
Protein 14% 79%
Carbohydrates 82% ~
Fat 4% 21%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and chicken breast has less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Pasta is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pasta has 3.2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and chicken breast does not contain significant amounts.



Protein

protein

Both pasta and chicken breast are high in protein. Chicken breast has 138% more protein than pasta - pasta has 13g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Pasta and chicken breast contain similar amounts of saturated fat - pasta has 0.28g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

Pasta has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pasta does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than pasta - chicken breast has 6ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than pasta - chicken breast has 5iu of Vitamin D per 100 grams and pasta does not contain significant amounts.

Vitamin E

Pasta and chicken breast contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Pasta and chicken breast contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both pasta and chicken breast contain significant amounts of niacin.

Pasta Chicken Breast
Thiamin 0.891 MG 0.07 MG
Riboflavin 0.4 MG 0.114 MG
Niacin 7.177 MG 13.712 MG
Pantothenic acid 0.431 MG 0.965 MG
Vitamin B6 0.142 MG 0.6 MG
Folate 237 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Pasta and chicken breast contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Pasta is an excellent source of iron and it has 217% more iron than chicken breast - pasta has 3.3mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both pasta and chicken breast are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken breast has more DHA than pasta per 100 grams. Both pasta and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Pasta Chicken Breast
alpha linoleic acid 0.024 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.024 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both pasta and chicken breast contain significant amounts of linoleic acid.

Pasta Chicken Breast
linoleic acid 0.54 G 0.59 G
other omega 6 ~ 0.06 G
Total 0.54 G 0.65 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

Pasta g

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Cooked Chicken Breast g

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