Pasta vs. Orange
Nutrition comparison of Pasta and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and orange:
- Both pasta and orange are high in dietary fiber.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Pasta has 71% less sugar than orange.
- Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and orange has 88% less calories than pasta - pasta has 371 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to orange for fat. Pasta has a macronutrient ratio of 14:82:4 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Orange | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 91% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and orange has 85% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both pasta and orange are high in dietary fiber. Pasta has 33% more dietary fiber than orange - pasta has 3.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Pasta has 71% less sugar than orange - pasta has 2.7g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 17 times more protein than orange - pasta has 13g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both pasta and orange are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than pasta - orange has 45mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than pasta - orange has 11ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and orange contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Pasta and orange contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pasta and orange contain significant amounts of pantothenic acid.
| Pasta | Orange | |
|---|---|---|
| Thiamin | 0.891 MG | 0.1 MG |
| Riboflavin | 0.4 MG | 0.04 MG |
| Niacin | 7.177 MG | 0.4 MG |
| Pantothenic acid | 0.431 MG | 0.25 MG |
| Vitamin B6 | 0.142 MG | 0.051 MG |
| Folate | 237 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 105% more calcium than pasta - pasta has 21mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Pasta is an excellent source of iron and it has 35 times more iron than orange - pasta has 3.3mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Pasta is a great source of potassium and it has 32% more potassium than orange - pasta has 223mg of potassium per 100 grams and orange has 169mg 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 | Orange | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 129 UG |
| beta-carotene | ~ | 71 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than orange per 100 grams.
| Pasta | Orange | |
|---|---|---|
| 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 orange per 100 grams.
| Pasta | Orange | |
|---|---|---|
| linoleic acid | 0.54 G | 0.031 G |
| Total | 0.54 G | 0.031 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 (%) |
Orange 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 orange contain more calories in 100 grams?Pasta is high in calories and orange has 90% less calories than pasta - pasta has 371 calories in 100g and orange has 46 calories.
Does pasta or orange have more carbohydrates?
By weight, pasta is high in carbohydrates and orange has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and orange has 11.5g of carbohydrates.
Does pasta or orange contain more iron?
Pasta is an abundant source of iron and it has 35 times more iron than orange - pasta has 3.3mg of iron in 100 grams and orange has 0.09mg of iron.