Comparing Nutrients in 100 calories Whole Wheat Pasta VS Cooked Whole-wheat Pasta

Weight per 100 calories

• Whole Wheat Pasta: 28.4g
• Cooked Whole-wheat Pasta: 67g

Whole Wheat Pasta has 2.4 times more energy per 100g than Cooked Whole-wheat Pasta. It has high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 100 calories - Whole Wheat Pasta or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.78% 0.3g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	0.69% 0.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.12% 0.085g	0.065% 0.047g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.068g	% 0.047g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.13g	g per day for Men 19-50 years
Fiber	6.88% 2.6g	6.9% 2.6g	38g per day for Men 19-50 years
Protein	7.04% 3.94g	7.18% 4.02g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.64% 0.12mg	8.72% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.76% 0.062mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.08mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.9% 19.6μg	3.52% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.34% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	0.82% 8.24mg	0.87% 8.72mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	8.63% 36.2mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	12% 85.2mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	1.9% 64.4mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.18% 2.7mg	1500mg per day for Men 19-50 years
Zinc	7.67% 0.84mg	8.18% 0.9mg	11mg per day for Men 19-50 years
Water	0.063% 2.33g	1.12% 41.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Wheat Pasta vs Cooked Whole-wheat Pasta:

• Dry Whole-Wheat Pasta has 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 100 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Whole Wheat Pasta vs Cooked Whole-wheat Pasta:

• Dry Whole-Wheat Pasta has 1.9 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 17.8 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Whole-Wheat Pasta has 1.5 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.4 times more Fat than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Cooked Whole-wheat Pasta have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Dry Whole-Wheat Pasta as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.