Pasta vs. Salt
Nutrition comparison of Pasta and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and salt:
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and salt has less calories than pasta - pasta has 371 calories per 100 grams and salt does not contain significant amounts.
| Pasta | Salt | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | ~ |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and salt has less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than salt - pasta has 3.2g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Pasta is an excellent source of protein and it has more protein than salt - pasta has 13g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Both pasta and salt are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin E
Pasta and salt contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Pasta and salt contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Salt | |
|---|---|---|
| Thiamin | 0.891 MG | ~ |
| Riboflavin | 0.4 MG | ~ |
| Niacin | 7.177 MG | ~ |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | ~ |
| Folate | 237 UG | ~ |
Minerals
calcium
Pasta and salt contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Pasta is an excellent source of iron and it has 900% more iron than salt - pasta has 3.3mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Pasta is a great source of potassium and it has 26 times more potassium than salt - pasta has 223mg of potassium per 100 grams and salt has 8mg 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 (%) |
Salt 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 salt contain more calories in 100 grams?Pasta is high in calories and salt has less calories than pasta - pasta has 371 calories in 100g and salt does not contain significant amounts.
Does pasta or salt have more carbohydrates?
By weight, pasta is high in carbohydrates and salt has fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and salt has no carbs..
Does pasta or salt contain more iron?
Pasta is an abundant source of iron and it has 900% more iron than salt - pasta has 3.3mg of iron in 100 grams and salt has 0.33mg of iron.