Pasta vs. Grapes
Nutrition comparison of Pasta and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and grapes:
- Pasta has 4.8 times less sugar than grape.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and grape has 81% less calories than pasta - pasta has 371 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to grapes for fat. Pasta has a macronutrient ratio of 14:82:4 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Grapes | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 95% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and grape has 76% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 256% more dietary fiber than grape - pasta has 3.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Pasta has 4.8 times less sugar than grape - pasta has 2.7g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 17 times more protein than grape - pasta has 13g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both pasta and grapes are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than pasta - grape has 3.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Grapes and pasta contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and grapes contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Pasta and grapes contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and grapes contain significant amounts of Vitamin B6.
| Pasta | Grapes | |
|---|---|---|
| Thiamin | 0.891 MG | 0.069 MG |
| Riboflavin | 0.4 MG | 0.07 MG |
| Niacin | 7.177 MG | 0.188 MG |
| Pantothenic acid | 0.431 MG | 0.05 MG |
| Vitamin B6 | 0.142 MG | 0.086 MG |
| Folate | 237 UG | 2 UG |
Minerals
calcium
Pasta has 110% more calcium than grape - pasta has 21mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Pasta is an excellent source of iron and it has 817% more iron than grape - pasta has 3.3mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Pasta and grapes contain similar amounts of potassium - pasta has 223mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Pasta | Grapes | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 72 UG |
| beta-carotene | ~ | 39 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than grape per 100 grams.
| Pasta | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.011 G |
| Total | 0.024 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than grape per 100 grams.
| Pasta | Grapes | |
|---|---|---|
| linoleic acid | 0.54 G | 0.037 G |
| Total | 0.54 G | 0.037 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.
Pasta g
()
|
Daily Values (%) |
Grapes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pasta or grapes contain more calories in 100 grams?Pasta is high in calories and grape has 80% less calories than pasta - pasta has 371 calories in 100g and grape has 69 calories.
Does pasta or grapes have more carbohydrates?
By weight, pasta is high in carbohydrates and grape has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and grape has 18.1g of carbohydrates.
Does pasta or grapes contain more iron?
Pasta is an abundant source of iron and it has 820% more iron than grape - pasta has 3.3mg of iron in 100 grams and grape has 0.36mg of iron.