Pasta vs. Raspberries
Nutrition comparison of Pasta and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and raspberries:
- Both raspberries and pasta are high in dietary fiber.
- Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of iron and protein.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and raspberry has 86% less calories than pasta - raspberry has 52 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in fat and similar to raspberries for carbs. Pasta has a macronutrient ratio of 14:82:4 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Raspberries | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and raspberry has 84% less carbohydrates than pasta - raspberry has 11.9g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both raspberries and pasta are high in dietary fiber. Raspberry has 103% more dietary fiber than pasta - raspberry has 6.5g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Raspberries and pasta contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 987% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both raspberries and pasta are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than pasta - raspberry has 26.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Raspberries and pasta contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Raspberries and pasta contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Raspberries and pasta contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pasta and raspberries contain significant amounts of pantothenic acid.
| Pasta | Raspberries | |
|---|---|---|
| Thiamin | 0.891 MG | 0.032 MG |
| Riboflavin | 0.4 MG | 0.038 MG |
| Niacin | 7.177 MG | 0.598 MG |
| Pantothenic acid | 0.431 MG | 0.329 MG |
| Vitamin B6 | 0.142 MG | 0.055 MG |
| Folate | 237 UG | 21 UG |
Minerals
calcium
Raspberries and pasta contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 378% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Pasta is a great source of potassium and it has 48% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and pasta has 223mg 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,
| Pasta | Raspberries | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 136 UG |
| beta-carotene | ~ | 12 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.126 G |
| Total | 0.024 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than raspberry per 100 grams.
| Pasta | Raspberries | |
|---|---|---|
| linoleic acid | 0.54 G | 0.249 G |
| Total | 0.54 G | 0.249 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.
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Raspberries (Raspberries, raw) .
Pasta g
()
|
Daily Values (%) |
Raspberries 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 raspberries or pasta contain more calories in 100 grams?Pasta is high in calories and raspberry has 90% less calories than pasta - raspberry has 52 calories in 100g and pasta has 371 calories.
Does raspberries or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and raspberry has 80% fewer carbohydrates than pasta - raspberry has 11.9g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does raspberries or pasta contain more iron?
Pasta is an abundant source of iron and it has 380% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and pasta has 3.3mg of iron.