1,113 studies cited
3,215 foods measured
7,799 compound measurements
163 compounds tracked
USDA laboratory data
Every claim cited to PubMed

Corn Flour Whole-Grain vs Pasta Gluten-Free

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Pasta Gluten-Free is lighter per 100 g: 159 kcal against 362 kcal.
Corn Flour Whole-Grain leads in 19 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Pasta Gluten-Free leads in 9 micronutrients, including Riboflavin (B2), Calcium, Sodium.

Per 100 calories

Nutrient	Corn Flour Whole-Grain	Pasta Gluten-Free
Calories	100 kcal	100 kcal
Protein	2.08 g	2.1 g
Carbs	20.9 g	21.4 g
Fat	1.18 g	0.902 g
Vitamins
Vitamin A	1.52 µg	1.26 µg
Thiamin (B1)	0.06 mg	0.05 mg
Riboflavin (B2)	0.036 mg	0.043 mg
Niacin (B3)	0.589 mg	0.426 mg
Pantothenic Acid (B5)	0.172 mg	0.116 mg
Vitamin B6	0.111 mg	0.035 mg
Folate	6.91 µg	3.46 µg
Choline	5.97 mg	2.14 mg
Vitamin E	0.116 mg	0.048 mg
Vitamin K	0.083 µg	0.063 µg
Minerals
Calcium	1.75 mg	4.53 mg
Iron	0.599 mg	0.294 mg
Magnesium	27.3 mg	22.1 mg
Phosphorus	74.3 mg	52.7 mg
Potassium	93.1 mg	24.9 mg
Sodium	1.38 mg	2.01 mg
Zinc	0.525 mg	0.442 mg
Copper	0.057 mg	0.043 mg
Manganese	0.135 mg	0.456 mg
Selenium	3.04 µg	2.88 µg
Carbohydrates
Fiber	2.12 g	1.65 g
Sugar	0.177 g	0.047 g
Starch	18.8 g	20.7 g
Fats
Polyunsaturated Fat	0.486 g	0.322 g
Monounsaturated Fat	0.282 g	0.269 g
Saturated Fat	0.15 g	0.096 g
Trans Fat	0 g	0.003 g
Omega-3 (ALA)	0 g	0.013 g
Omega-3 (EPA)	0 g	0.001 g
Omega-6 (Linoleic Acid)	0.472 g	0.31 g
Amino Acids
Histidine	0.058 g	0.054 g
Isoleucine	0.069 g	0.063 g
Leucine	0.235 g	0.219 g
Lysine	0.054 g	0.095 g
Methionine	0.04 g	0.042 g
Cystine	0.035 g	0.041 g
Phenylalanine	0.094 g	0.099 g
Tyrosine	0.078 g	0.082 g
Threonine	0.072 g	0.065 g
Tryptophan	0.014 g	0.016 g
Valine	0.097 g	0.075 g
Arginine	0.095 g	0.121 g
Alanine	0.143 g	0.128 g
Serine	0.133 g	0.131 g
Proline	0.359 g	0.311 g
Glycine	0.078 g	0.076 g
Aspartic Acid	0.167 g	0.16 g
Glutamic Acid	0.091 g	0.096 g

Per 100 grams

Nutrient	Corn Flour Whole-Grain	Pasta Gluten-Free
Calories	362 kcal	159 kcal
Protein	7.54 g	3.35 g
Carbs	75.8 g	34 g
Fat	4.27 g	1.43 g
Vitamins
Vitamin A	5.5 µg	2 µg
Thiamin (B1)	0.217 mg	0.08 mg
Riboflavin (B2)	0.13 mg	0.069 mg
Niacin (B3)	2.13 mg	0.677 mg
Pantothenic Acid (B5)	0.622 mg	0.185 mg
Vitamin B6	0.403 mg	0.055 mg
Folate	25 µg	5.5 µg
Choline	21.6 mg	3.4 mg
Vitamin E	0.42 mg	0.077 mg
Vitamin K	0.3 µg	0.1 µg
Minerals
Calcium	6.33 mg	7.2 mg
Iron	2.17 mg	0.468 mg
Magnesium	98.7 mg	35.2 mg
Phosphorus	269 mg	83.8 mg
Potassium	337 mg	39.6 mg
Sodium	5 mg	3.2 mg
Zinc	1.9 mg	0.702 mg
Copper	0.205 mg	0.068 mg
Manganese	0.487 mg	0.725 mg
Selenium	11 µg	4.58 µg
Carbohydrates
Fiber	7.67 g	2.62 g
Sugar	0.64 g	0.075 g
Starch	68 g	32.9 g
Fats
Polyunsaturated Fat	1.76 g	0.512 g
Monounsaturated Fat	1.02 g	0.427 g
Saturated Fat	0.543 g	0.152 g
Trans Fat	0 g	0.004 g
Omega-3 (ALA)	0 g	0.02 g
Omega-3 (EPA)	0 g	0.002 g
Omega-6 (Linoleic Acid)	1.71 g	0.493 g
Amino Acids
Histidine	0.211 g	0.086 g
Isoleucine	0.248 g	0.1 g
Leucine	0.85 g	0.348 g
Lysine	0.195 g	0.151 g
Methionine	0.145 g	0.066 g
Cystine	0.125 g	0.065 g
Phenylalanine	0.34 g	0.157 g
Tyrosine	0.282 g	0.13 g
Threonine	0.261 g	0.103 g
Tryptophan	0.049 g	0.025 g
Valine	0.351 g	0.12 g
Arginine	0.345 g	0.193 g
Alanine	0.518 g	0.204 g
Serine	0.482 g	0.209 g
Proline	1.3 g	0.495 g
Glycine	0.284 g	0.121 g
Aspartic Acid	0.605 g	0.255 g
Glutamic Acid	0.329 g	0.153 g

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Corn Flour Whole-Grain and Pasta Gluten-Free, including preparation variants and research-cited compound levels, or compare any two foods.

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