Pasta, Whole-Wheat Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 152

% Daily Value *

Total Fat 2g %2

Saturated Fat 0g %1

Trans Fat 0g

Cholesterol 0mg %0

Sodium 4mg %0

Total Carbohydrate 30g %10

Dietary Fiber 4g %13

Total Sugars 1g

Protein 6g

Vitamin D 0.0IU %0

Calcium 13.0mg %1

Iron 1.7mg %9

Potassium 96mg %2

Phosphorus 127.0mg %12

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in pasta, whole-wheat

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin A 4.0IU %0

Vitamin K 0.6µg %1

Choline, total 6.5mg %1

Vitamin E 0.2mg %2

Vitamin B5 (Pantothenic acid) 0.3mg %5

Vitamin B6 0.1mg %7

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin B1 (Thiamin) 0.2mg %13

Vitamin B3 (Niacin) 3.1mg %20

Minerals in pasta, whole-wheat

Sodium 4.0mg %0

Calcium 13.0mg %1

Potassium 96.0mg %3

Iron 1.7mg %10

Zinc 1.3mg %10

Phosphorus 127.0mg %13

Magnesium 54.0mg %13

Copper 0.2mg %25

Manganese 1.3mg %57

Selenium 36.3µg %66

Amino Acids in pasta, whole-wheat

Lysine 0.1g %6

Methionine 0.1g %12

Valine 0.3g %13

Leucine 0.4g %14

Threonine 0.2g %14

Isoleucine 0.2g %15

Tyrosine 0.2g %17

Histidine 0.1g %19

Tryptophan 0.1g %26

Phenylalanine 0.3g %32

Cystine 0.1g %41

Fatty Acids in pasta, whole-wheat

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.04g %2

ALA 0.04g %3

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of pasta, whole-wheat is 13.3/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Pasta, Whole-Wheat has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 22
Valine 39 43
Leucine 59 68
Threonine 23 27
Isoleucine 30 39
Histidine 15 23
Tryptophan 6 13
Met+Cys 22 37
Phe+Tyr 30 76

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in pasta, whole-wheat is 1.6 which makes it a low P:E food.

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high P:E
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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of pasta, whole-wheat is 1.5 which makes it a low energy density food.

low ED
high ED
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How nutritious is this food?

Micronutrients in pasta, whole-wheat as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that pasta, whole-wheat is lacking.

Nutrient Density Score for pasta, whole-wheat is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for pasta, whole-wheat

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 14.94 <4
Zinc:Copper 5.96 <12
Potassium:Sodium 24.00 >2
Caclcium:Magnesium 0.24 <2
Iron:Copper 7.56 <15
Calcium:Phosphorus 0.10 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 59%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

82% of insulinogenic calories