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.
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.
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
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 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 Wheat Flour (Wheat flour, white, bread, enriched) .
Pasta g
()
|
Daily Values (%) |
Wheat Flour 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 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.