Pasta vs. White Chocolate
Nutrition comparison of Pasta and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and white chocolate:
- Both white chocolate and pasta are high in calories, carbohydrates and potassium.
- Pasta has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Pasta is an excellent source of dietary fiber, iron and protein.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and pasta are high in calories. White chocolate has 45% more calories than pasta - white chocolate has 539 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Pasta has a macronutrient ratio of 14:82:4 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | White Chocolate | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 43% |
| Fat | 4% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and pasta are high in carbohydrates. Pasta has 26% more carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
White chocolate is high in sugar and pasta has 95% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 122% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and pasta has 99% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
cholesterol
Pasta has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and pasta contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than pasta - white chocolate has 9ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
White chocolate and pasta contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
White chocolate and pasta contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both pasta and white chocolate contain significant amounts of riboflavin and pantothenic acid.
| Pasta | White Chocolate | |
|---|---|---|
| Thiamin | 0.891 MG | 0.063 MG |
| Riboflavin | 0.4 MG | 0.282 MG |
| Niacin | 7.177 MG | 0.745 MG |
| Pantothenic acid | 0.431 MG | 0.608 MG |
| Vitamin B6 | 0.142 MG | 0.056 MG |
| Folate | 237 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 848% more calcium than pasta - white chocolate has 199mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 12 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both white chocolate and pasta are high in potassium. White chocolate has 28% more potassium than pasta - white chocolate has 286mg of potassium per 100 grams and pasta has 223mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.103 G |
| Total | 0.024 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both pasta and white chocolate contain significant amounts of linoleic acid.
| Pasta | White Chocolate | |
|---|---|---|
| linoleic acid | 0.54 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.54 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Pasta g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or pasta contain more calories in 100 grams?Both white chocolate and pasta are high in calories. White chocolate has 50% more calories than pasta - white chocolate has 539 calories in 100g and pasta has 371 calories.
Does white chocolate or pasta have more carbohydrates?
By weight, both white chocolate and pasta are high in carbohydrates. pasta has 30% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does white chocolate or pasta contain more calcium?
White chocolate is a rich source of calcium and it has 850% more calcium than pasta - white chocolate has 199mg of calcium in 100 grams and pasta has 21mg of calcium.
Does white chocolate or pasta contain more iron?
Pasta is an abundant source of iron and it has 12 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and pasta has 3.3mg of iron.
Does white chocolate or pasta contain more potassium?
Both white chocolate and pasta are high in potassium. White chocolate has 30% more potassium than pasta - white chocolate has 286mg of potassium in 100 grams and pasta has 223mg of potassium.