USDA-derived comparison
Plain Flour vs Wholemeal Pasta
Plain Flour leads for Folate, Vitamin B1 and Iron; Wholemeal Pasta answers with Magnesium.
Who each is for: Choose plain Flour for folate and vitamin B1. Choose wholemeal Pasta for magnesium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Plain Flour
Typical serving: 1/4 cup (30g)
21/100
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 | Plain Flour | Wholemeal Pasta |
|---|---|---|
| Calories | 364 kcal | 149 kcal |
| Protein | 10 g | 6 g |
| Carbs | 76 g | 30 g |
| Fat | 1 g | 2 g |
| Fiber | 3 g | 4 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 4 mg |
| Potassium | 107 mg | 96 mg |
| Calcium | 15 mg | 13 mg |
| Iron | 4.6 mg | 1.7 mg |
| Magnesium | 22 mg | 54 mg |
| Zinc | 0.7 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 183 µg | 21 µg |
Servings differ: 1/4 cup of plain flour is about 30g, 1 bowl of wholemeal pasta about 140g. Scale accordingly before deciding anything on the 100g basis alone.
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