USDA-derived comparison
Pasta (cooked) vs Wholemeal Pasta
Pasta (cooked) leads for Folate and Vitamin B1; Wholemeal Pasta answers with Selenium, Phosphorus and Magnesium.
Who each is for: Choose pasta (cooked) for folate and vitamin B1. Choose wholemeal Pasta for selenium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pasta (cooked)
Typical serving: 1 bowl (200g)
10/100
Wholemeal Pasta
Typical serving: 1 bowl (140g)
11/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pasta (cooked) | Wholemeal Pasta |
|---|---|---|
| Calories | 158 kcal | 149 kcal |
| Protein | 6 g | 6 g |
| Carbs | 31 g | 30 g |
| Fat | 1 g | 2 g |
| Fiber | 2 g | 4 g |
| Sat fat | 0 g | 0 g |
| Sodium | 1 mg | 4 mg |
| Potassium | 44 mg | 96 mg |
| Calcium | 7 mg | 13 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 18 mg | 54 mg |
| Zinc | 0.5 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 102 µg | 21 µg |
Servings differ: 1 bowl of pasta (cooked) is about 200g, 1 bowl of wholemeal pasta about 140g. Scale accordingly before deciding anything on the 100g basis alone.
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