Pasta vs. Fried Egg
Nutrition comparison of Pasta and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and fried egg:
- Both pasta and fried egg are high in calories and protein.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and calcium.
- Pasta has more thiamin, niacin and folate, however, fried egg contains more pantothenic acid and Vitamin B12.
- Pasta has signficantly less saturated fat than fried egg.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and fried egg are high in calories. Pasta has 89% more calories than fried egg - pasta has 371 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to fried egg per calorie. Pasta has a macronutrient ratio of 14:82:4 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Fried Egg | |
|---|---|---|
| Protein | 14% | 29% |
| Carbohydrates | 82% | 2% |
| Fat | 4% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and fried egg has 99% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than fried egg - pasta has 3.2g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Pasta and fried egg contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both pasta and fried egg are high in protein. Pasta is very similar to pasta for protein - pasta has 13g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Pasta has signficantly less saturated fat than fried egg - pasta has 0.28g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and pasta are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and pasta has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than pasta - fried egg has 219ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than pasta - fried egg has 88iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and fried egg contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Pasta and fried egg contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin and folate, however, fried egg contains more pantothenic acid and Vitamin B12. Both pasta and fried egg contain significant amounts of riboflavin and Vitamin B6.
| Pasta | Fried Egg | |
|---|---|---|
| Thiamin | 0.891 MG | 0.044 MG |
| Riboflavin | 0.4 MG | 0.495 MG |
| Niacin | 7.177 MG | 0.082 MG |
| Pantothenic acid | 0.431 MG | 1.66 MG |
| Vitamin B6 | 0.142 MG | 0.184 MG |
| Folate | 237 UG | 51 UG |
| Vitamin B12 | ~ | 0.97 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 195% more calcium than pasta - pasta has 21mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Pasta is an excellent source of iron and it has 75% more iron than fried egg - pasta has 3.3mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Pasta is a great source of potassium and it has 47% more potassium than fried egg - pasta has 223mg of potassium per 100 grams and fried egg has 152mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than pasta per 100 grams.
| Pasta | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.137 G |
| DHA | ~ | 0.063 G |
| DPA | ~ | 0.007 G |
| Total | 0.024 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than pasta per 100 grams.
| Pasta | Fried Egg | |
|---|---|---|
| linoleic acid | 0.54 G | 2.781 G |
| other omega 6 | ~ | 0.019 G |
| Total | 0.54 G | 2.8 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 (%) |
Cooked Fried Egg 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 fried egg contain more calories in 100 grams?Both pasta and fried egg are high in calories. Pasta has 90% more calories than fried egg - pasta has 371 calories in 100g and fried egg has 196 calories.
Does pasta or fried egg have more carbohydrates?
By weight, pasta is high in carbohydrates and fried egg has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and fried egg has 0.83g of carbohydrates.
Does pasta or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 200% more calcium than pasta - pasta has 21mg of calcium in 100 grams and fried egg has 62mg of calcium.
Does pasta or fried egg contain more iron?
Pasta is an abundant source of iron and it has 80% more iron than fried egg - pasta has 3.3mg of iron in 100 grams and fried egg has 1.9mg of iron.