Flour Wheat vs Pasta Gluten-Free
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flour Wheat has more protein per 100 calories: 3.51 g against 2.1 g.
- Pasta Gluten-Free is lighter per 100 g: 159 kcal against 364 kcal.
- Flour Wheat leads in 9 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Pasta Gluten-Free leads in 34 micronutrients, including Vitamin A, Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Flour Wheat | Pasta Gluten-Free |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.51 g | 2.1 g |
| Carbs | 20.4 g | 21.4 g |
| Fat | 0.508 g | 0.902 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.26 µg |
| Thiamin (B1) | 0.192 mg | 0.05 mg |
| Riboflavin (B2) | 0.071 mg | 0.043 mg |
| Niacin (B3) | 1.44 mg | 0.426 mg |
| Pantothenic Acid (B5) | 0 mg | 0.116 mg |
| Vitamin B6 | 0.034 mg | 0.035 mg |
| Folate | 26.2 µg | 3.46 µg |
| Choline | 0 mg | 2.14 mg |
| Vitamin E | 0 mg | 0.048 mg |
| Vitamin K | 0 µg | 0.063 µg |
| Minerals | ||
| Calcium | 6.87 mg | 4.53 mg |
| Iron | 1.1 mg | 0.294 mg |
| Magnesium | 15.9 mg | 22.1 mg |
| Phosphorus | 48.7 mg | 52.7 mg |
| Potassium | 54.7 mg | 24.9 mg |
| Sodium | 0.755 mg | 2.01 mg |
| Zinc | 0.413 mg | 0.442 mg |
| Copper | 0.068 mg | 0.043 mg |
| Manganese | 0.413 mg | 0.456 mg |
| Selenium | 5.05 µg | 2.88 µg |
| Carbohydrates | ||
| Fiber | 1.87 g | 1.65 g |
| Sugar | 0 g | 0.047 g |
| Starch | 0 g | 20.7 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.322 g |
| Monounsaturated Fat | 0 g | 0.269 g |
| Saturated Fat | 0 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 g | 0.31 g |
| Amino Acids | ||
| Histidine | 0 g | 0.054 g |
| Isoleucine | 0 g | 0.063 g |
| Leucine | 0 g | 0.219 g |
| Lysine | 0 g | 0.095 g |
| Methionine | 0 g | 0.042 g |
| Cystine | 0 g | 0.041 g |
| Phenylalanine | 0 g | 0.099 g |
| Tyrosine | 0 g | 0.082 g |
| Threonine | 0 g | 0.065 g |
| Tryptophan | 0 g | 0.016 g |
| Valine | 0 g | 0.075 g |
| Arginine | 0 g | 0.121 g |
| Alanine | 0 g | 0.128 g |
| Serine | 0 g | 0.131 g |
| Proline | 0 g | 0.311 g |
| Glycine | 0 g | 0.076 g |
| Aspartic Acid | 0 g | 0.16 g |
| Glutamic Acid | 0 g | 0.096 g |
Per 100 grams
| Nutrient | Flour Wheat | Pasta Gluten-Free |
|---|---|---|
| Calories | 364 kcal | 159 kcal |
| Protein | 12.8 g | 3.35 g |
| Carbs | 74.1 g | 34 g |
| Fat | 1.85 g | 1.43 g |
| Vitamins | ||
| Vitamin A | 0 µg | 2 µg |
| Thiamin (B1) | 0.698 mg | 0.08 mg |
| Riboflavin (B2) | 0.26 mg | 0.069 mg |
| Niacin (B3) | 5.24 mg | 0.677 mg |
| Pantothenic Acid (B5) | 0 mg | 0.185 mg |
| Vitamin B6 | 0.125 mg | 0.055 mg |
| Folate | 95.3 µg | 5.5 µg |
| Choline | 0 mg | 3.4 mg |
| Vitamin E | 0 mg | 0.077 mg |
| Vitamin K | 0 µg | 0.1 µg |
| Minerals | ||
| Calcium | 25 mg | 7.2 mg |
| Iron | 4.02 mg | 0.468 mg |
| Magnesium | 58 mg | 35.2 mg |
| Phosphorus | 177 mg | 83.8 mg |
| Potassium | 199 mg | 39.6 mg |
| Sodium | 2.75 mg | 3.2 mg |
| Zinc | 1.5 mg | 0.702 mg |
| Copper | 0.248 mg | 0.068 mg |
| Manganese | 1.5 mg | 0.725 mg |
| Selenium | 18.4 µg | 4.58 µg |
| Carbohydrates | ||
| Fiber | 6.8 g | 2.62 g |
| Sugar | 0 g | 0.075 g |
| Starch | 0 g | 32.9 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.512 g |
| Monounsaturated Fat | 0 g | 0.427 g |
| Saturated Fat | 0 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) | 0 g | 0.493 g |
| Amino Acids | ||
| Histidine | 0 g | 0.086 g |
| Isoleucine | 0 g | 0.1 g |
| Leucine | 0 g | 0.348 g |
| Lysine | 0 g | 0.151 g |
| Methionine | 0 g | 0.066 g |
| Cystine | 0 g | 0.065 g |
| Phenylalanine | 0 g | 0.157 g |
| Tyrosine | 0 g | 0.13 g |
| Threonine | 0 g | 0.103 g |
| Tryptophan | 0 g | 0.025 g |
| Valine | 0 g | 0.12 g |
| Arginine | 0 g | 0.193 g |
| Alanine | 0 g | 0.204 g |
| Serine | 0 g | 0.209 g |
| Proline | 0 g | 0.495 g |
| Glycine | 0 g | 0.121 g |
| Aspartic Acid | 0 g | 0.255 g |
| Glutamic Acid | 0 g | 0.153 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flour Wheat and Pasta Gluten-Free, including preparation variants and research-cited compound levels, or compare any two foods.