Food with Nutrition Similar to Pasta


image of pasta

Similar to Pasta

A very nutrient dense grain, pasta is an excellent source of dietary fiber, protein, iron, thiamin, niacin and folate. It is also a good source of potassium and riboflavin. One pound of pasta contains about 1692 calories.

Many foods are similar nutritionally to pasta, including egg noodles, wheat flour, baguette and english muffin. Other similar foods include whole wheat bread, ham and mung bean.

We compared the key nutrients in pasta (potassium, riboflavin, dietary fiber, protein, iron, thiamin, niacin and folate) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Egg Noodles, Wheat Flour, Wheat Germ, Granola, Mung Bean, Oats, , Lentils
baked goods: Baguette, English Muffin, Graham Crackers, Whole Wheat Bread
plants and vegetables: Peas, Sprouted Peas, Spirulina, Lima Beans, Edamame
meats: Ham
other: Quarter Pounder, Big Mac
The details of the top 20 foods most nutritionally similar to pasta are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pasta. Egg noodles, wheat flour, wheat germ, granola and mung bean are all high in potassium, riboflavin, dietary fiber, protein, iron, thiamin, niacin and or folate.

Egg Noodles

image of egg noodles

Similarity: > 99%

Egg noodles are also high in and contains some of the same nutrients. Also, egg noodles contains more Vitamin A and Vitamin B12 than pasta.

For 100 grams of pasta and egg noodles:


Pasta
(1 cup)
Egg Noodles
(5/8 cup)
223
potassium (MG)
38
0.4
riboflavin (MG)
0.14
3.2
dietary fiber (G)
1.2
13
protein (G)
4.5
3.3
iron (MG)
1.5
0.89
thiamin (MG)
0.29
7.2
niacin (MG)
2.1
237
folate (UG)
84
View More
0.998 | 0.998 | 2.21 Complete Comparison:
Egg Noodles vs. Pasta


Wheat Flour

image of wheat flour

Similarity: > 95%

Wheat flour is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and thiamin.

For 100 grams of pasta and wheat flour:


Pasta
(1 cup)
Wheat Flour
(3/4 cup)
223
potassium (MG)
100
0.4
riboflavin (MG)
0.51
3.2
dietary fiber (G)
2.4
13
protein (G)
12
3.3
iron (MG)
4.4
0.89
thiamin (MG)
0.81
7.2
niacin (MG)
7.6
237
folate (UG)
183
View More
0.991 | 0.991 | 4.97 Complete Comparison:
Wheat Flour vs. Pasta


Wheat Germ

image of wheat germ

Similarity: > 90%

Wheat germ is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more calcium, pantothenic acid and Vitamin B6 than pasta.

For 100 grams of pasta and wheat germ:


Pasta
(1 cup)
Wheat Germ
(7/8 cup)
223
potassium (MG)
892
0.4
riboflavin (MG)
0.5
3.2
dietary fiber (G)
13
13
protein (G)
23
3.3
iron (MG)
6.3
0.89
thiamin (MG)
1.9
7.2
niacin (MG)
6.8
237
folate (UG)
281
View More
0.931 | 0.931 | 11.17 Complete Comparison:
Wheat Germ vs. Pasta


Granola

image of granola

Similarity: > 90%

Granola is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, granola contains more Vitamin C, Vitamin E and calcium than pasta.

For 100 grams of pasta and granola:


Pasta
(1 cup)
Granola
(7/8 cup)
223
potassium (MG)
539
0.4
riboflavin (MG)
0.35
3.2
dietary fiber (G)
8.9
13
protein (G)
14
3.3
iron (MG)
4
0.89
thiamin (MG)
0.55
7.2
niacin (MG)
2.7
237
folate (UG)
84
View More
0.905 | 0.905 | 7.62 Complete Comparison:
Granola vs. Pasta


Mung Bean

image of mung bean

Similarity: 89%

Mung bean is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Moreover, mung bean contains more Vitamin C, Vitamin A, calcium, pantothenic acid and Vitamin B6 than pasta.

For 100 grams of pasta and mung bean:


Pasta
(1 cup)
Mung Bean
(1/2 cup)
223
potassium (MG)
1246
0.4
riboflavin (MG)
0.23
3.2
dietary fiber (G)
16
13
protein (G)
24
3.3
iron (MG)
6.7
0.89
thiamin (MG)
0.62
7.2
niacin (MG)
2.3
237
folate (UG)
625
View More
0.887 | 0.887 | 7.63 Complete Comparison:
Mung Bean vs. Pasta


Oats

image of oats

Similarity: 89%

Oats are high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, oats contains more calcium and pantothenic acid than pasta.

For 100 grams of pasta and oats:


Pasta
(1 cup)
Oats
(5/8 cup)
223
potassium (MG)
429
0.4
riboflavin (MG)
0.14
3.2
dietary fiber (G)
11
13
protein (G)
17
3.3
iron (MG)
4.7
0.89
thiamin (MG)
0.76
7.2
niacin (MG)
0.96
237
folate (UG)
56
View More
0.885 | 0.885 | 6.04 Complete Comparison:
Oats vs. Pasta






Similarity: 88%

is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A and Vitamin B6 than pasta.

For 100 grams of pasta and :


Pasta
(1 cup)

(5/8 cup)
223
potassium (MG)
287
0.4
riboflavin (MG)
0.2
3.2
dietary fiber (G)
7.3
13
protein (G)
9.4
3.3
iron (MG)
2.7
0.89
thiamin (MG)
0.39
7.2
niacin (MG)
3.6
237
folate (UG)
19
View More
0.879 | 0.879 | 0 Complete Comparison:
vs. Pasta


Lentils

image of lentils

Similarity: 88%

Lentils are high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, lentils contains more Vitamin C and Vitamin E than pasta.

For 100 grams of pasta and lentils:


Pasta
(1 cup)
Lentils
(1/2 cup)
223
potassium (MG)
369
0.4
riboflavin (MG)
0.07
3.2
dietary fiber (G)
7.9
13
protein (G)
9
3.3
iron (MG)
3.3
0.89
thiamin (MG)
0.17
7.2
niacin (MG)
1.1
237
folate (UG)
181
View More
0.877 | 0.877 | 2.92 Complete Comparison:
Lentils vs. Pasta


baked goods

Several baked goods offer similar nutrients to pasta including baguette, english muffin, graham crackers and whole wheat bread.

Baguette

image of baguette

Similarity: > 95%

Baguette is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and thiamin. Also, baguette contains more calcium than pasta.

For 100 grams of pasta and baguette:


Pasta
(1 cup)
Baguette
(3.5 ounces)
223
potassium (MG)
117
0.4
riboflavin (MG)
0.43
3.2
dietary fiber (G)
2.2
13
protein (G)
11
3.3
iron (MG)
3.9
0.89
thiamin (MG)
0.71
7.2
niacin (MG)
4.8
237
folate (UG)
123
View More
0.988 | 0.988 | 6.51 Complete Comparison:
Baguette vs. Pasta


English Muffin

image of english muffin

Similarity: > 95%

English muffin is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and thiamin. Also, english muffin contains more calcium than pasta.

For 100 grams of pasta and english muffin:


Pasta
(1 cup)
English Muffin
(3.5 ounces)
223
potassium (MG)
186
0.4
riboflavin (MG)
0.29
3.2
dietary fiber (G)
4.6
13
protein (G)
8.7
3.3
iron (MG)
2.9
0.89
thiamin (MG)
0.43
7.2
niacin (MG)
3.4
237
folate (UG)
64
View More
0.957 | 0.957 | 3.84 Complete Comparison:
English Muffin vs. Pasta


Graham Crackers

image of graham crackers

Similarity: > 90%

Graham crackers are also high in dietary fiber, iron and niacin. Also, graham crackers contains more Vitamin E and calcium than pasta.

For 100 grams of pasta and graham crackers:


Pasta
(1 cup)
Graham Crackers
(3.5 ounces)
223
potassium (MG)
170
0.4
riboflavin (MG)
0.32
3.2
dietary fiber (G)
3.4
13
protein (G)
6.7
3.3
iron (MG)
3.8
0.89
thiamin (MG)
0.27
7.2
niacin (MG)
4.4
237
folate (UG)
91
View More
0.944 | 0.944 | 4.05 Complete Comparison:
Graham Crackers vs. Pasta


Whole Wheat Bread

image of whole wheat bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, whole wheat bread contains more calcium and Vitamin B6 than pasta.

For 100 grams of pasta and whole wheat bread:


Pasta
(1 cup)
Whole Wheat Bread
(3.5 ounces)
223
potassium (MG)
230
0.4
riboflavin (MG)
0.13
3.2
dietary fiber (G)
7.4
13
protein (G)
13
3.3
iron (MG)
2.5
0.89
thiamin (MG)
0.28
7.2
niacin (MG)
4
237
folate (UG)
75
View More
0.898 | 0.898 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pasta


plants and vegetables

Several plants and vegetables offer similar nutrients to pasta including peas, sprouted peas, spirulina, lima beans and edamame.

Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C and Vitamin A than pasta.

For 100 grams of pasta and peas:


Pasta
(1 cup)
Peas
(3/4 cup)
223
potassium (MG)
244
0.4
riboflavin (MG)
0.13
3.2
dietary fiber (G)
5.7
13
protein (G)
5.4
3.3
iron (MG)
1.5
0.89
thiamin (MG)
0.27
7.2
niacin (MG)
2.1
237
folate (UG)
65
View More
0.937 | 0.937 | 3.03 Complete Comparison:
Peas vs. Pasta


Sprouted Peas

image of sprouted peas

Similarity: > 90%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, pantothenic acid and Vitamin B6 than pasta.

For 100 grams of pasta and sprouted peas:


Pasta
(1 cup)
Sprouted Peas
(7/8 cup)
223
potassium (MG)
381
0.4
riboflavin (MG)
0.16
3.2
dietary fiber (G)
0
13
protein (G)
8.8
3.3
iron (MG)
2.3
0.89
thiamin (MG)
0.23
7.2
niacin (MG)
3.1
237
folate (UG)
144
View More
0.935 | 0.935 | 2.96 Complete Comparison:
Sprouted Peas vs. Pasta


Spirulina

image of spirulina

Similarity: 88%

Spirulina is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Moreover, spirulina contains more Vitamin C, Vitamin A, Vitamin E and calcium than pasta.

For 100 grams of pasta and spirulina:


Pasta
(1 cup)
Spirulina
(14 tbsps)
223
potassium (MG)
1363
0.4
riboflavin (MG)
3.7
3.2
dietary fiber (G)
3.6
13
protein (G)
57
3.3
iron (MG)
29
0.89
thiamin (MG)
2.4
7.2
niacin (MG)
13
237
folate (UG)
94
View More
0.877 | 0.877 | 10.32 Complete Comparison:
Spirulina vs. Pasta


Lima Beans

image of lima beans

Similarity: 88%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, calcium and Vitamin B6 than pasta.

For 100 grams of pasta and lima beans:


Pasta
(1 cup)
Lima Beans
(5/8 cup)
223
potassium (MG)
467
0.4
riboflavin (MG)
0.1
3.2
dietary fiber (G)
4.9
13
protein (G)
6.8
3.3
iron (MG)
3.1
0.89
thiamin (MG)
0.22
7.2
niacin (MG)
1.5
237
folate (UG)
34
View More
0.876 | 0.876 | 3.18 Complete Comparison:
Lima Beans vs. Pasta


Edamame

image of edamame

Similarity: 88%

Edamame is high in many of the same nutrients as pasta, including dietary fiber, protein, iron and potassium. Also, edamame contains more Vitamin C, Vitamin A and calcium than pasta.

For 100 grams of pasta and edamame:


Pasta
(1 cup)
Edamame
(5/8 cup)
223
potassium (MG)
436
0.4
riboflavin (MG)
0.16
3.2
dietary fiber (G)
5.2
13
protein (G)
12
3.3
iron (MG)
2.3
0.89
thiamin (MG)
0.2
7.2
niacin (MG)
0.92
237
folate (UG)
311
View More
0.875 | 0.875 | 3.97 Complete Comparison:
Edamame vs. Pasta


meats


Ham

image of ham

Similarity: 89%

Ham is high in many of the same nutrients as pasta, including protein, potassium, thiamin and niacin. Also, ham contains more Vitamin D, Vitamin B6 and Vitamin B12 than pasta.

For 100 grams of pasta and ham:


Pasta
(1 cup)
Ham
(3.5 ounces)
223
potassium (MG)
311
0.4
riboflavin (MG)
0.19
3.2
dietary fiber (G)
0
13
protein (G)
16
3.3
iron (MG)
0.79
0.89
thiamin (MG)
0.71
7.2
niacin (MG)
4.2
237
folate (UG)
1
View More
0.892 | 0.892 | 3.69 Complete Comparison:
Ham vs. Pasta


other


Quarter Pounder

image of quarter pounder

Similarity: 88%

Quarter pounder is high in many of the same nutrients as pasta, including protein, iron, potassium and niacin. Also, quarter pounder contains more Vitamin C, calcium and Vitamin B12 than pasta.

For 100 grams of pasta and quarter pounder:


Pasta
(1 cup)
Quarter Pounder
(5/8 burger)
223
potassium (MG)
227
0.4
riboflavin (MG)
0.34
3.2
dietary fiber (G)
1.6
13
protein (G)
14
3.3
iron (MG)
2.4
0.89
thiamin (MG)
0.18
7.2
niacin (MG)
4.5
237
folate (UG)
56
View More
0.881 | 0.881 | 3.23 Complete Comparison:
Quarter Pounder vs. Pasta


Big Mac

image of big mac

Similarity: 88%

Big mac is also high in protein and contains some of the same nutrients. Also, big mac contains more calcium and Vitamin B12 than pasta.

For 100 grams of pasta and big mac:


Pasta
(1 cup)
Big Mac
(1/2 burger)
223
potassium (MG)
181
0.4
riboflavin (MG)
0.21
3.2
dietary fiber (G)
1.6
13
protein (G)
12
3.3
iron (MG)
2
0.89
thiamin (MG)
0.18
7.2
niacin (MG)
3.4
237
folate (UG)
46
View More
0.88 | 0.88 | 2.72 Complete Comparison:
Big Mac vs. Pasta



Other Nutritional Substitutes

Food item missing