Pasta vs. Egg White

Nutrition comparison of Pasta and Egg White


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

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

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

  • Both pasta and egg white are high in protein.
  • Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
  • Pasta is a great source of potassium.
  • Pasta is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of pasta and egg white 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 Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Egg White src

Calories and Carbs

calories

Pasta is high in calories and egg white has 86% less calories than pasta - pasta has 371 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and similar to egg white for fat. Pasta has a macronutrient ratio of 14:82:4 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Egg White
Protein 14% 89%
Carbohydrates 82% 5%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and egg white has 99% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

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

sugar

Pasta and egg white contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Both pasta and egg white are high in protein. Pasta has 20% more protein than egg white - pasta has 13g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Both pasta and egg white are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin E

Pasta and egg white contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Pasta Egg White
Thiamin 0.891 MG 0.004 MG
Riboflavin 0.4 MG 0.439 MG
Niacin 7.177 MG 0.105 MG
Pantothenic acid 0.431 MG 0.19 MG
Vitamin B6 0.142 MG 0.005 MG
Folate 237 UG 4 UG
Vitamin B12 ~ 0.09 UG

Minerals

calcium

Pasta has 200% more calcium than egg white - pasta has 21mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Pasta is an excellent source of iron and it has 40 times more iron than egg white - pasta has 3.3mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Pasta is a great source of potassium and it has 37% more potassium than egg white - pasta has 223mg of potassium per 100 grams and egg white has 163mg of potassium.




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 Egg White (Egg, white, raw, fresh) .

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FAQ

Does pasta or egg white contain more calories in 100 grams?
Pasta is high in calories and egg white has 90% less calories than pasta - pasta has 371 calories in 100g and egg white has 52 calories.

Is pasta or egg white better for protein?
Both pasta and egg white are high in protein. Pasta has 20% more protein than egg white - pasta has 13g of protein per 100 grams and egg white has 10.9g of protein.

Does pasta or egg white have more carbohydrates?
By weight, pasta is high in carbohydrates and egg white has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and egg white has 0.73g of carbohydrates.

Does pasta or egg white contain more iron?
Pasta is an abundant source of iron and it has 40 times more iron than egg white - pasta has 3.3mg of iron in 100 grams and egg white has 0.08mg of iron.