Whole wheat pasta (cooked) vs Pasta (cooked)
Whole wheat pasta (cooked) counts toward 30 plants a week; Pasta (cooked) doesn't.
| Whole wheat pasta (cooked) | Pasta (cooked) | |
|---|---|---|
| Protein · per 100 g | 6.0 g | 5.8 g |
| Carbs · per 100 g | 30.1 g | 30.9 g |
| Fat · per 100 g | 1.7 g | 0.9 g |
| Fiber · per 100 g | 3.9 g | 1.8 g |
| Energy · per 100 g | 149.0 kcal | 158.0 kcal |
| Protein · per 100 kcal | 4.0 g | 3.7 g |
| To hit 30 g protein | 501 g · 746 kcal | 517 g · 817 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Whole wheat pasta (cooked) delivers 1.1× the protein per calorie of Pasta (cooked) (4.0 g vs 3.7 g per 100 kcal).
More protein / 100 g: Whole wheat pastaMore fiber / 100 g: Whole wheat pastaLighter per 100 g: Whole wheat pastaSmaller 30 g portion: Whole wheat pasta
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.