Pasta Gluten-Free vs Wheat Flour White (Industrial)

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

Key takeaways

Wheat Flour White (Industrial) has more protein per 100 calories: 3.16 g against 2.1 g.
Pasta Gluten-Free is lighter per 100 g: 159 kcal against 364 kcal.
Pasta Gluten-Free leads in 20 micronutrients, including Vitamin A, Pantothenic Acid (B5), Vitamin B6.
Wheat Flour White (Industrial) leads in 22 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).

Nutrient	Pasta Gluten-Free	Wheat Flour White (Industrial)
Calories	100 kcal	100 kcal
Protein	2.1 g	3.16 g
Carbs	21.4 g	20.3 g
Fat	0.902 g	0.394 g
Vitamins
Vitamin A	1.26 µg	0 µg
Thiamin (B1)	0.05 mg	0.14 mg
Riboflavin (B2)	0.043 mg	0.08 mg
Niacin (B3)	0.426 mg	1.09 mg
Pantothenic Acid (B5)	0.116 mg	0.091 mg
Vitamin B6	0.035 mg	0.01 mg
Folate	3.46 µg	30.8 µg
Choline	2.14 mg	2.86 mg
Vitamin E	0.048 mg	0.029 mg
Vitamin K	0.063 µg	0.082 µg
Minerals
Calcium	4.53 mg	5.54 mg
Iron	0.294 mg	0.955 mg
Magnesium	22.1 mg	8.03 mg
Phosphorus	52.7 mg	30.2 mg
Potassium	24.9 mg	37.1 mg
Sodium	2.01 mg	0.549 mg
Zinc	0.442 mg	0.297 mg
Copper	0.043 mg	0.049 mg
Manganese	0.456 mg	0.186 mg
Selenium	2.88 µg	5.9 µg
Carbohydrates
Fiber	1.65 g	0.659 g
Sugar	0.047 g	0.228 g
Starch	20.7 g	17.4 g
Fructose	0 g	0.008 g
Fats
Polyunsaturated Fat	0.322 g	0.201 g
Monounsaturated Fat	0.269 g	0.044 g
Saturated Fat	0.096 g	0.076 g
Trans Fat	0.003 g	0 g
Omega-3 (ALA)	0.013 g	0 g
Omega-3 (EPA)	0.001 g	0 g
Omega-6 (Linoleic Acid)	0.31 g	0.196 g
Amino Acids
Histidine	0.054 g	0.062 g
Isoleucine	0.063 g	0.106 g
Leucine	0.219 g	0.202 g
Lysine	0.095 g	0.075 g
Methionine	0.042 g	0.045 g
Cystine	0.041 g	0.075 g
Phenylalanine	0.099 g	0.142 g
Tyrosine	0.082 g	0.044 g
Threonine	0.065 g	0.08 g
Tryptophan	0.016 g	0.035 g
Valine	0.075 g	0.126 g
Arginine	0.121 g	0.115 g
Alanine	0.128 g	0.09 g
Serine	0.131 g	0.122 g
Proline	0.311 g	1.01 g
Glycine	0.076 g	0.104 g
Aspartic Acid	0.16 g	0.338 g
Glutamic Acid	0.096 g	0.132 g

Nutrient	Pasta Gluten-Free	Wheat Flour White (Industrial)
Calories	159 kcal	364 kcal
Protein	3.35 g	11.5 g
Carbs	34 g	74.1 g
Fat	1.43 g	1.44 g
Vitamins
Vitamin A	2 µg	0 µg
Thiamin (B1)	0.08 mg	0.51 mg
Riboflavin (B2)	0.069 mg	0.29 mg
Niacin (B3)	0.677 mg	3.97 mg
Pantothenic Acid (B5)	0.185 mg	0.33 mg
Vitamin B6	0.055 mg	0.038 mg
Folate	5.5 µg	112 µg
Choline	3.4 mg	10.4 mg
Vitamin E	0.077 mg	0.105 mg
Vitamin K	0.1 µg	0.3 µg
Minerals
Calcium	7.2 mg	20.2 mg
Iron	0.468 mg	3.48 mg
Magnesium	35.2 mg	29.3 mg
Phosphorus	83.8 mg	110 mg
Potassium	39.6 mg	135 mg
Sodium	3.2 mg	2 mg
Zinc	0.702 mg	1.08 mg
Copper	0.068 mg	0.178 mg
Manganese	0.725 mg	0.678 mg
Selenium	4.58 µg	21.5 µg
Carbohydrates
Fiber	2.62 g	2.4 g
Sugar	0.075 g	0.829 g
Starch	32.9 g	63.3 g
Fructose	0 g	0.03 g
Fats
Polyunsaturated Fat	0.512 g	0.731 g
Monounsaturated Fat	0.427 g	0.161 g
Saturated Fat	0.152 g	0.276 g
Trans Fat	0.004 g	0 g
Omega-3 (ALA)	0.02 g	0 g
Omega-3 (EPA)	0.002 g	0 g
Omega-6 (Linoleic Acid)	0.493 g	0.715 g
Amino Acids
Histidine	0.086 g	0.227 g
Isoleucine	0.1 g	0.386 g
Leucine	0.348 g	0.734 g
Lysine	0.151 g	0.274 g
Methionine	0.066 g	0.163 g
Cystine	0.065 g	0.273 g
Phenylalanine	0.157 g	0.517 g
Tyrosine	0.13 g	0.159 g
Threonine	0.103 g	0.292 g
Tryptophan	0.025 g	0.129 g
Valine	0.12 g	0.457 g
Arginine	0.193 g	0.42 g
Alanine	0.204 g	0.327 g
Serine	0.209 g	0.446 g
Proline	0.495 g	3.66 g
Glycine	0.121 g	0.38 g
Aspartic Acid	0.255 g	1.23 g
Glutamic Acid	0.153 g	0.481 g

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