Which has more protein, Pasta, whole grain, cooked or Pasta, cooked?

Pasta, whole grain, cooked has more protein at 5.95g per 100g, compared to 5.76g for Pasta, cooked.

Which has more calories, Pasta, whole grain, cooked or Pasta, cooked?

Pasta, cooked has more calories at 157 kcal per 100g, compared to 148 kcal for Pasta, whole grain, cooked.

Is Pasta, whole grain, cooked healthier than Pasta, cooked?

Based on vitamin and mineral density, Pasta, whole grain, cooked scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Pasta vs Pasta

Nutrition comparison per 100g · USDA FNDDS & USDA FNDDS

Pasta, whole grain, cooked is higher in more vitamins & minerals

Calories (kcal)

Pasta 148

Pasta 157

Protein (g)

Pasta 5.95

Pasta 5.76

Carbs (g)

Pasta —

Fat (g)

Pasta 1.70

Pasta 0.920

Fiber (g)

Pasta 3.90

Pasta 1.80

Quick answers

Which has more protein?

Pasta, whole grain, cooked — 5.95g vs 5.76g per 100g.

Which has fewer calories?

Pasta, whole grain, cooked — 148 vs 157 kcal per 100g.

Which is more nutrient-dense?

Pasta, whole grain, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Pasta	Pasta	Diff
Energy
Energy	148 kcal	157 kcal	-6%
Macronutrients
Water	61.4 g	61.8 g	-1%
Protein	5.95 g	5.76 g	+3%
Total lipid (fat)	1.70 g	0.920 g	+85%
Fiber, total dietary	3.90 g	1.80 g	+117%
Fats & Fatty Acids
Fatty acids, total saturated	0.242 g	0.175 g	+38%
Fatty acids, total monounsaturated	0.175 g	0.130 g	+35%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.155 mg	0.272 mg	-43%
Riboflavin (Vitamin B2)	0.098 mg	0.135 mg	-27%
Niacin (Vitamin B3)	3.11 mg	1.68 mg	+85%
Vitamin B-6 — Pyridoxine	0.092 mg	0.049 mg	+88%
Biotin (Vitamin B7)	21.0 ug	73.0 ug	-71%
Folate, total (Vitamin B9)	0 ug	66.0 ug	-100%
Choline, total	6.50 mg	6.40 mg	+2%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	13.0 mg	7.00 mg	+86%
Iron, Fe	1.71 mg	1.27 mg	+35%
Magnesium, Mg	54.0 mg	18.0 mg	+200%
Phosphorus, P	126 mg	58.0 mg	+117%
Potassium, K	95.0 mg	44.0 mg	+116%
Sodium, Na	235 mg	232 mg	+1%
Zinc, Zn	1.33 mg	0.510 mg	+161%
Copper, Cu	0.224 mg	0.099 mg	+126%
Selenium, Se	36.1 ug	26.2 ug	+38%
Other Nutrients
Carbohydrate, by summation	29.9 g	30.7 g	-3%
Total Sugars	0.750 g	0.560 g	+34%
Folic acid (Vitamin B9 — synthetic)	21.0 ug	7.00 ug	+200%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	21.0 ug	118 ug	-82%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
trans-beta-Carotene	2.00 ug	0 ug
Beta-carotene (Provitamin A)	0 ug	0 ug	=
trans-Lycopene	0 ug	0 ug	=
cis-Lutein/Zeaxanthin	93.0 ug	7.00 ug	+1229%
Tocopherols and tocotrienols	0.230 mg	0.060 mg	+283%
Vitamin E, added	0 mg	0 mg	=
Vitamin K1 — Phylloquinone	0.600 ug	0 ug
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0.006 g	-100%
SFA 14:0 (Myristic acid)	0.004 g	0.006 g	-33%
SFA 16:0 (Palmitic acid)	0.206 g	0.148 g	+39%
SFA 18:0 (Stearic acid)	0.021 g	0.014 g	+50%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.002 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.167 g	0.130 g	+28%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.006 g	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.571 g	0.324 g	+76%
PUFA 18:2 (Omega-6, Linoleic acid)	0.535 g	0.293 g	+83%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.036 g	0.024 g	+50%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=

* All values per 100g edible portion. Source: USDA FNDDS and USDA FNDDS. Diff column shows percentage difference relative to Food B.

Pasta, whole grain, cooked nutrition facts Pasta, cooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Magnesium, Mg +200% in Pasta, whole grain, cooked Zinc, Zn +161% in Pasta, whole grain, cooked Copper, Cu +126% in Pasta, whole grain, cooked Fiber, total dietary +117% in Pasta, whole grain, cooked

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