Pasta vs. Skim Milk
Nutrition comparison of Pasta and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and skim milk:
- Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and skim milk has 91% less calories than pasta - pasta has 371 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and similar to skim milk for fat. Pasta has a macronutrient ratio of 14:82:4 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Skim Milk | |
|---|---|---|
| Protein | 14% | 40% |
| Carbohydrates | 82% | 58% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and skim milk has 93% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than skim milk - pasta has 3.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Pasta and skim milk contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 287% more protein than skim milk - pasta has 13g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both pasta and skim milk are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and pasta are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than pasta - skim milk has 61ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than pasta - skim milk has 47iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and skim milk contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Pasta and skim milk contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both pasta and skim milk contain significant amounts of pantothenic acid.
| Pasta | Skim Milk | |
|---|---|---|
| Thiamin | 0.891 MG | 0.045 MG |
| Riboflavin | 0.4 MG | 0.182 MG |
| Niacin | 7.177 MG | 0.094 MG |
| Pantothenic acid | 0.431 MG | 0.357 MG |
| Vitamin B6 | 0.142 MG | 0.037 MG |
| Folate | 237 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 481% more calcium than pasta - pasta has 21mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Pasta is an excellent source of iron and it has 109 times more iron than skim milk - pasta has 3.3mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Pasta is a great source of potassium and it has 43% more potassium than skim milk - pasta has 223mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Pasta | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.001 G |
| Total | 0.024 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than skim milk per 100 grams.
| Pasta | Skim Milk | |
|---|---|---|
| linoleic acid | 0.54 G | 0.002 G |
| Total | 0.54 G | 0.002 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 (%) |
Skim Milk 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 skim milk contain more calories in 100 grams?Pasta is high in calories and skim milk has 90% less calories than pasta - pasta has 371 calories in 100g and skim milk has 34 calories.
Is pasta or skim milk better for protein?
Pasta is a fantastic source of protein and it has 290% more protein than skim milk - pasta has 13g of protein per 100 grams and skim milk has 3.4g of protein.
Does pasta or skim milk have more carbohydrates?
By weight, pasta is high in carbohydrates and skim milk has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and skim milk has 5g of carbohydrates.
Does pasta or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 480% more calcium than pasta - pasta has 21mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does pasta or skim milk contain more iron?
Pasta is an abundant source of iron and it has 109 times more iron than skim milk - pasta has 3.3mg of iron in 100 grams and skim milk has 0.03mg of iron.