Pasta vs. Egg
Nutrition comparison of Pasta and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and egg:
- Both pasta and egg are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than pasta.
- Pasta has 10.2 times less saturated fat than egg.
- Pasta has more thiamin, niacin and folate, however, egg contains more pantothenic acid and Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and egg are high in calories. Pasta has 159% more calories than egg - pasta has 371 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Pasta has a macronutrient ratio of 14:82:4 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Egg | |
|---|---|---|
| Protein | 14% | 36% |
| Carbohydrates | 82% | 2% |
| Fat | 4% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and egg has 99% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than egg - pasta has 3.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Pasta and egg contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both pasta and egg are high in protein. Pasta has a little more protein (4%) than egg by weight - pasta has 13g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pasta has 10.2 times less saturated fat than egg - pasta has 0.28g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pasta are low in trans fat - egg has 0.04g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pasta has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than pasta - egg has 160ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pasta - egg has 82iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and egg contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Pasta and egg contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin and folate, however, egg contains more pantothenic acid and Vitamin B12. Both pasta and egg contain significant amounts of riboflavin and Vitamin B6.
| Pasta | Egg | |
|---|---|---|
| Thiamin | 0.891 MG | 0.04 MG |
| Riboflavin | 0.4 MG | 0.457 MG |
| Niacin | 7.177 MG | 0.075 MG |
| Pantothenic acid | 0.431 MG | 1.533 MG |
| Vitamin B6 | 0.142 MG | 0.17 MG |
| Folate | 237 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 167% more calcium than pasta - pasta has 21mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pasta is an excellent source of iron and it has 89% more iron than egg - pasta has 3.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pasta is a great source of potassium and it has 62% more potassium than egg - pasta has 223mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than pasta per 100 grams. Both pasta and egg contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Egg | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.024 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than pasta per 100 grams.
| Pasta | Egg | |
|---|---|---|
| linoleic acid | 0.54 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.54 G | 1.577 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 (%) |
Egg 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 egg contain more calories in 100 grams?Both pasta and egg are high in calories. Pasta has 160% more calories than egg - pasta has 371 calories in 100g and egg has 143 calories.
Is pasta or egg better for protein?
Both pasta and egg are high in protein. Pasta has a little more protein ( 0%) than egg by weight - pasta has 13g of protein per 100 grams and egg has 12.6g of protein.
Does pasta or egg have more carbohydrates?
By weight, pasta is high in carbohydrates and egg has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and egg has 0.72g of carbohydrates.
Does pasta or egg contain more iron?
Pasta is an abundant source of iron and it has 90% more iron than egg - pasta has 3.3mg of iron in 100 grams and egg has 1.8mg of iron.