Pasta vs. Wheat Flour

Nutrition comparison of Pasta and Wheat Flour


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

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

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

  • Both wheat flour and pasta are high in calories, carbohydrates, dietary fiber, iron and protein.
  • Pasta has more Vitamin B6.
  • Pasta is a great source of potassium.
Detailed nutritional comparison of pasta and wheat flour 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 Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Wheat Flour src

Calories and Carbs

calories

Both wheat flour and pasta are high in calories. Wheat flour is very similar to wheat flour for calories - wheat flour has 361 calories per 100 grams and pasta has 371 calories.

For macronutrient ratios, pasta is similar to wheat flour for protein, carbs and fat. Pasta has a macronutrient ratio of 14:82:4 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Wheat Flour
Protein 14% 14%
Carbohydrates 82% 82%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Both wheat flour and pasta are high in carbohydrates. Wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.

dietary fiber

Both wheat flour and pasta are high in dietary fiber. Pasta has 33% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

sugar

Wheat flour and pasta contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pasta has 2.7g of sugar.

Protein

protein

Both wheat flour and pasta are high in protein. Wheat flour is very similar to wheat flour for protein - wheat flour has 12g of protein per 100 grams and pasta has 13g of protein.

Fat

saturated fat

Both wheat flour and pasta are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.

Vitamins

Vitamin A

Wheat flour and pasta contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Wheat flour and pasta contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.

Vitamin K

Wheat flour and pasta contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.

The B Vitamins

Pasta has more Vitamin B6. Both pasta and wheat flour contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Pasta Wheat Flour
Thiamin 0.891 MG 0.812 MG
Riboflavin 0.4 MG 0.512 MG
Niacin 7.177 MG 7.554 MG
Pantothenic acid 0.431 MG 0.438 MG
Vitamin B6 0.142 MG 0.037 MG
Folate 237 UG 183 UG

Minerals

calcium

Wheat flour and pasta contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and pasta has 21mg of calcium.

iron

Both wheat flour and pasta are high in iron. Wheat flour has 34% more iron than pasta - wheat flour has 4.4mg of iron per 100 grams and pasta has 3.3mg of iron.

potassium

Pasta is a great source of potassium and it has 123% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and pasta has 223mg 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 Wheat Flour
lutein + zeaxanthin 18 UG 79 UG
beta-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pasta and wheat flour contain significant amounts of alpha linoleic acid (ALA).

Pasta Wheat Flour
alpha linoleic acid 0.024 G 0.043 G
Total 0.024 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, both pasta and wheat flour contain significant amounts of linoleic acid.

Pasta Wheat Flour
linoleic acid 0.54 G 0.685 G
Total 0.54 G 0.685 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 Wheat Flour .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Wheat Flour (Wheat flour, white, bread, enriched) .

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FAQ

Does wheat flour or pasta contain more calories in 100 grams?
Both wheat flour and pasta are high in calories. Wheat flour is quite similar to wheat flour for calories - wheat flour has 361 calories in 100g and pasta has 371 calories.

Does wheat flour or pasta have more carbohydrates?
By weight, both wheat flour and pasta are high in carbohydrates. wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of carbs for 100g and pasta has 74.7g of carbohydrates.

Does wheat flour or pasta contain more iron?
Both wheat flour and pasta are high in iron. Wheat flour has 30% more iron than pasta - wheat flour has 4.4mg of iron in 100 grams and pasta has 3.3mg of iron.