Comparing Nutrients in 100 calories 51% whole wheat PastaVS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

51% whole wheat Pasta

27.6g

Cooked 51% Whole Wheat Pasta

63g

51% whole wheat Pasta has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Which food has more nutrients per 100 calories - 51% whole wheat Pasta or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Protein Fat Carbs

51% whole wheat Pasta

15%

78%

Cooked 51% Whole Wheat Pasta

14%

78%

100 kcal ▼

Macro Nutrients

51% whole wheat Pastavs Cooked 51% Whole Wheat Pasta

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.74g

Fat

0.97%0.94g

0.74 gvs0.94 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.097g

Saturated Fat

0.47%0.15g

0.097 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.07%0.017g

Omega 3

1.53%0.025g

0.017 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

2%0.34g

0.24 gvs0.34 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

15.2%20g

20 gvs20 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.99%0.72g

Sugars

0.74%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.72 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.076%0.055g

Fructose

0.061%0.044g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.055 gvs0.044 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.055g

Glucose

%0.044g

0.055 gvs0.044 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.17g

Sucrose

%0.13g

0.17 gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.34%2.8g

Fiber

7.6%2.9g

2.8 gvs2.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

6.54%3.66g

3.73 gvs3.66 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

51% whole wheat Pastavs Cooked 51% Whole Wheat Pasta

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.54%0.1mg

Vitamin B1

8.23%0.099mg

Thiamine

0.1 mgvs0.099 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.1%0.053mg

Vitamin B2

5%0.065mg

Riboflavin

0.053 mgvs0.065 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg

Vitamin B5

2.9%0.14mg

Pantothenic acid

0.22 mgvs0.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.95%0.077mg

Vitamin B6

4.7%0.061mg

Pyridoxine

0.077 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.07%16.3μg

Vitamin B9

3.14%12.6μg

Folates and Folic Acid

16.3 μgvs12.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

Ascorbic acid

NA mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.31%0.047mg

Vitamin E

0.42%0.063mg

Tocopherols and Tocotrienols

0.047 mgvs0.063 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.21%0.25μg

Vitamin K

Phytomenadione or phylloquinone

0.25 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

51% whole wheat Pastavs Cooked 51% Whole Wheat Pasta

0.75%7.46mg

Calcium

0.75%7.55mg

7.46 mgvs7.55 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg

Copper

14%0.13mg

0.12 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.5%0.92mg

Iron

13%1.04mg

0.92 mgvs1.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.84%28.7mg

Magnesium

6.74%28.3mg

28.7 mgvs28.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

28.2%0.65mg

0.62 mgvs0.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%79.3mg

Phosphorus

9.9%69mg

79.3 mgvs69 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.97%101mg

Potassium

1.42%48.4mg

101 mgvs48.4 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19μg

Selenium

39%21.5μg

19 μgvs21.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3.04mg

Sodium

0.25%3.77mg

3.04 mgvs3.77 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.03%0.66mg

Zinc

6.4%0.7mg

0.66 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.44g

Water

1.03%38g

2.44 gvs38 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of 51% whole wheat Pasta vs Cooked 51% Whole Wheat Pasta:

Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for 51% whole wheat Pasta vs Cooked 51% Whole Wheat Pasta:

Dry 51% whole wheat Pasta with Unenriched Semolina has 2.1 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 15.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

51% whole wheat PastaVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Cooked Quinoa

Compare Foods

Comparing Nutrients in 100 calories 51% whole wheat PastaVS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

Which food has more nutrients per 100 calories - 51% whole wheat Pasta or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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