Pasta (cocida) vs Pasta integral (cocida): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Pasta (cocida) | Pasta integral (cocida) | Difference |
|---|---|---|---|
| Calories | 131kcal7% DV | 124kcal6% DV | +7kcal |
| Protein | 5g10% DV | 5.3g11% DV | -0.3g |
| Carbohydrates | 25g8% DV | 25g8% DV | Equal |
| Fat | 1.1g2% DV | 0.5g1% DV | +0.6g |
| Fiber | 1.8g7% DV | 3.9g16% DV | -2.1g |
| Iron | 1.3mg7% DV | 1.4mg8% DV | -0.1mg |
| Calcium | 7mg1% DV | 15mg2% DV | -8mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 44mg1% DV | 44mg1% DV | Equal |
| Magnesium | 18mg5% DV | 30mg8% DV | -12mg |
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🏆 Verdict: Pasta (cocida) or Pasta integral (cocida)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Pasta integral (cocida) has fewer calories (124 vs 131 kcal), better for weight loss diets.
- Pasta integral (cocida) wins in protein (5.3g vs 5g), ideal for muscle gain.
- Pasta integral (cocida) provides more fiber (3.9g vs 1.8g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Pasta (cocida) if...
- You enjoy its flavor and texture in your recipes
Choose Pasta integral (cocida) if...
- You want more protein (5.3g vs 5g)
- You want fewer calories (124 vs 131 kcal)
- You need more fiber (3.9g vs 1.8g)
- You need more iron (1.4mg vs 1.3mg)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Pasta (cocida) or Pasta integral (cocida) have more protein?
Pasta integral (cocida) has more protein: 5.3g vs 5g per 100g.
Does Pasta (cocida) or Pasta integral (cocida) have more calories?
Pasta (cocida) has more calories: 131 kcal vs 124 kcal per 100g.
Which is better for weight loss, pasta (cocida) or pasta integral (cocida)?
For weight loss, choose the food with fewer calories and more satiety. Pasta integral (cocida) (124 kcal) has fewer calories. Also, Pasta integral (cocida) provides more fiber (3.9g), which increases satiety.
Can you combine pasta (cocida) and pasta integral (cocida)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Pasta (cocida) provides 5g of protein and Pasta integral (cocida) provides 5.3g, resulting in a more complete amino acid and micronutrient profile.
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