Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
potato starch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and potato starch:
Both pasta and potato starch are high in calories. Pasta has 11% more calories than potato starch - pasta has 371 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and heavier in fat compared to potato starch per calorie. Pasta has a macronutrient ratio of 14:82:4 and for potato starch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Potato Starch | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
Both pasta and potato starch are high in carbohydrates. Potato starch has 12% more carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Pasta is an excellent source of dietary fiber and it has more dietary fiber than potato starch - pasta has 3.2g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Potato starch has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and potato starch does not contain significant amounts.
Pasta is an excellent source of protein and it has more protein than potato starch - pasta has 13g of protein per 100 grams and potato starch does not contain significant amounts.
Both pasta and potato starch are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Pasta and potato starch contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Pasta and potato starch contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Potato Starch | |
|---|---|---|
| Thiamin | 0.891 MG | ~ |
| Riboflavin | 0.4 MG | ~ |
| Niacin | 7.177 MG | ~ |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | ~ |
| Folate | 237 UG | ~ |
Pasta has more calcium than potato starch - pasta has 21mg of calcium per 100 grams and potato starch does not contain significant amounts.
Pasta is an excellent source of iron and it has more iron than potato starch - pasta has 3.3mg of iron per 100 grams and potato starch does not contain significant amounts.
Pasta is a great source of potassium and it has more potassium than potato starch - pasta has 223mg of potassium per 100 grams and potato starch does not contain significant amounts.
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 Potato Starch (POTATO STARCH) .
Pasta g
()
|
Daily Values (%) |
Potato Starch 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 | |||