Pasta vs. Almonds
Nutrition comparison of Pasta and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and almonds:
- Both pasta and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E and calcium.
- Pasta has more thiamin and folate, however, almond contains more riboflavin.
- Pasta has signficantly less saturated fat than almond.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and almonds are high in calories. Almond has 56% more calories than pasta - pasta has 371 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, pasta is much heavier in carbs, much lighter in fat and similar to almonds for protein. Pasta has a macronutrient ratio of 14:82:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Almonds | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 82% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and almond has 71% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both pasta and almonds are high in dietary fiber. Almond has 291% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Pasta and almonds contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both pasta and almonds are high in protein. Almond has 62% more protein than pasta - pasta has 13g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pasta has signficantly less saturated fat than almond - pasta has 0.28g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pasta are low in trans fat - almond has 0.02g of trans fat per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Almonds and pasta contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pasta and almonds contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Pasta has more thiamin and folate, however, almond contains more riboflavin. Both pasta and almonds contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pasta | Almonds | |
|---|---|---|
| Thiamin | 0.891 MG | 0.205 MG |
| Riboflavin | 0.4 MG | 1.138 MG |
| Niacin | 7.177 MG | 3.618 MG |
| Pantothenic acid | 0.431 MG | 0.471 MG |
| Vitamin B6 | 0.142 MG | 0.137 MG |
| Folate | 237 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 11 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both pasta and almonds are high in iron. Almond has 12% more iron than pasta - pasta has 3.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pasta and almonds are high in potassium. Almond has 229% more potassium than pasta - pasta has 223mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both pasta and almonds contain small amounts of lutein + zeaxanthin.
| Pasta | Almonds | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1 UG |
| beta-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than almond per 100 grams.
| Pasta | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.003 G |
| Total | 0.024 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pasta per 100 grams.
| Pasta | Almonds | |
|---|---|---|
| linoleic acid | 0.54 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.54 G | 12.326 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.
Pasta g
()
|
Daily Values (%) |
Almonds 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 pasta or almonds contain more calories in 100 grams?Both pasta and almonds are high in calories. Almond has 60% more calories than pasta - pasta has 371 calories in 100g and almond has 579 calories.
Does pasta or almonds have more carbohydrates?
By weight, pasta is high in carbohydrates and almond has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pasta or almonds contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and almond has 269mg of calcium.
Does pasta or almonds contain more iron?
Both pasta and almonds are high in iron. Almond has 10% more iron than pasta - pasta has 3.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does pasta or almonds contain more potassium?
Both pasta and almonds are high in potassium. Almond has 230% more potassium than pasta - pasta has 223mg of potassium in 100 grams and almond has 733mg of potassium.