Pasta vs. Egg White
Nutrition comparison of Pasta and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and egg white:
- Both pasta and egg white are high in protein.
- Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and egg white has 86% less calories than pasta - pasta has 371 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and similar to egg white for fat. Pasta has a macronutrient ratio of 14:82:4 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Egg White | |
|---|---|---|
| Protein | 14% | 89% |
| Carbohydrates | 82% | 5% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and egg white has 99% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than egg white - pasta has 3.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Pasta and egg white contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both pasta and egg white are high in protein. Pasta has 20% more protein than egg white - pasta has 13g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both pasta and egg white are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Pasta and egg white contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Pasta and egg white contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both pasta and egg white contain significant amounts of riboflavin.
| Pasta | Egg White | |
|---|---|---|
| Thiamin | 0.891 MG | 0.004 MG |
| Riboflavin | 0.4 MG | 0.439 MG |
| Niacin | 7.177 MG | 0.105 MG |
| Pantothenic acid | 0.431 MG | 0.19 MG |
| Vitamin B6 | 0.142 MG | 0.005 MG |
| Folate | 237 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Pasta has 200% more calcium than egg white - pasta has 21mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pasta is an excellent source of iron and it has 40 times more iron than egg white - pasta has 3.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pasta is a great source of potassium and it has 37% more potassium than egg white - pasta has 223mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 white contain more calories in 100 grams?Pasta is high in calories and egg white has 90% less calories than pasta - pasta has 371 calories in 100g and egg white has 52 calories.
Is pasta or egg white better for protein?
Both pasta and egg white are high in protein. Pasta has 20% more protein than egg white - pasta has 13g of protein per 100 grams and egg white has 10.9g of protein.
Does pasta or egg white have more carbohydrates?
By weight, pasta is high in carbohydrates and egg white has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does pasta or egg white contain more iron?
Pasta is an abundant source of iron and it has 40 times more iron than egg white - pasta has 3.3mg of iron in 100 grams and egg white has 0.08mg of iron.