Pasta vs. Almonds

Nutrition comparison of Pasta and Almonds


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

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

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

  • Both pasta and almonds are high in calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E and calcium.
  • Pasta has more thiamin and folate, however, almond contains more riboflavin.
  • Pasta has signficantly less saturated fat than almond.
Detailed nutritional comparison of pasta and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Almonds src

Calories and Carbs

calories

Both pasta and almonds are high in calories. Almond has 56% more calories than pasta - pasta has 371 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, pasta is much heavier in carbs, much lighter in fat and similar to almonds for protein. Pasta has a macronutrient ratio of 14:82:4 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Almonds
Protein 14% 14%
Carbohydrates 82% 14%
Fat 4% 72%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and almond has 71% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both pasta and almonds are high in dietary fiber. Almond has 291% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Pasta and almonds contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Both pasta and almonds are high in protein. Almond has 62% more protein than pasta - pasta has 13g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Pasta has signficantly less saturated fat than almond - pasta has 0.28g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and pasta are low in trans fat - almond has 0.02g of trans fat per 100 grams and pasta does not contain significant amounts.

Vitamins

Vitamin A

Almonds and pasta contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Pasta and almonds contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

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

Pasta Almonds
Thiamin 0.891 MG 0.205 MG
Riboflavin 0.4 MG 1.138 MG
Niacin 7.177 MG 3.618 MG
Pantothenic acid 0.431 MG 0.471 MG
Vitamin B6 0.142 MG 0.137 MG
Folate 237 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 11 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both pasta and almonds are high in iron. Almond has 12% more iron than pasta - pasta has 3.3mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both pasta and almonds are high in potassium. Almond has 229% more potassium than pasta - pasta has 223mg of potassium per 100 grams and almond has 733mg 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, both pasta and almonds contain small amounts of lutein + zeaxanthin.

Pasta Almonds
lutein + zeaxanthin 18 UG 1 UG
beta-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than almond per 100 grams.

Pasta Almonds
alpha linoleic acid 0.024 G 0.003 G
Total 0.024 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than pasta per 100 grams.

Pasta Almonds
linoleic acid 0.54 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.54 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pasta or Almonds .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Almonds (Nuts, almonds) .

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G Water G
G Starch G
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FAQ

Does pasta or almonds contain more calories in 100 grams?
Both pasta and almonds are high in calories. Almond has 60% more calories than pasta - pasta has 371 calories in 100g and almond has 579 calories.

Does pasta or almonds have more carbohydrates?
By weight, pasta is high in carbohydrates and almond has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and almond has 21.6g of carbohydrates.

Does pasta or almonds contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and almond has 269mg of calcium.

Does pasta or almonds contain more iron?
Both pasta and almonds are high in iron. Almond has 10% more iron than pasta - pasta has 3.3mg of iron in 100 grams and almond has 3.7mg of iron.

Does pasta or almonds contain more potassium?
Both pasta and almonds are high in potassium. Almond has 230% more potassium than pasta - pasta has 223mg of potassium in 100 grams and almond has 733mg of potassium.

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