Whole Wheat Bread vs. Pasta
Nutrition comparison of Whole Wheat Bread and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pasta:
- Both whole wheat bread and pasta are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Pasta has more thiamin, riboflavin and folate.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and pasta are high in calories. Pasta has 40% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to pasta per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pasta | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 66% | 82% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and pasta are high in carbohydrates. Pasta has 72% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both whole wheat bread and pasta are high in dietary fiber. Whole wheat bread has 131% more dietary fiber than pasta - whole wheat bread has 7.4g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Whole wheat bread and pasta contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Both whole wheat bread and pasta are high in protein. Whole wheat bread is very similar to pasta for protein - whole wheat bread has 13.4g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both whole wheat bread and pasta are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and pasta contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Whole wheat bread and pasta contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Whole wheat bread and pasta contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin and folate. Both whole wheat bread and pasta contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Pasta | |
|---|---|---|
| Thiamin | 0.279 MG | 0.891 MG |
| Riboflavin | 0.131 MG | 0.4 MG |
| Niacin | 4.042 MG | 7.177 MG |
| Pantothenic acid | 0.336 MG | 0.431 MG |
| Vitamin B6 | 0.263 MG | 0.142 MG |
| Folate | 75 UG | 237 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 390% more calcium than pasta - whole wheat bread has 103mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Both whole wheat bread and pasta are high in iron. Pasta has 32% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both whole wheat bread and pasta are high in potassium. Whole wheat bread is very similar to pasta for potassium - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Pasta | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Whole Wheat Bread | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.024 G |
| Total | 0.205 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pasta per 100 grams.
| Whole Wheat Bread | Pasta | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.54 G |
| Total | 1.669 G | 0.54 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Pasta .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pasta (Pasta, dry, enriched) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pasta 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 whole wheat bread or pasta contain more calories in 100 grams?Both whole wheat bread and pasta are high in calories. Pasta has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pasta has 371 calories.
Does whole wheat bread or pasta have more carbohydrates?
By weight, both whole wheat bread and pasta are high in carbohydrates. pasta has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does whole wheat bread or pasta contain more calcium?
Whole wheat bread is a rich source of calcium and it has 390% more calcium than pasta - whole wheat bread has 103mg of calcium in 100 grams and pasta has 21mg of calcium.
Does whole wheat bread or pasta contain more iron?
Both whole wheat bread and pasta are high in iron. Pasta has 30% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and pasta has 3.3mg of iron.
Does whole wheat bread or pasta contain more potassium?
Both whole wheat bread and pasta are high in potassium. Whole wheat bread is very similar to pasta for potassium - whole wheat bread has 230mg of potassium in 100 grams and pasta has 223mg of potassium.