Potatoes vs Pasta – In-Depth Comparison

Have you wondered which better choice of starch is for dinner between pasta and potato? There is no need for you to get confused about what to prepare. In these potatoes vs pasta -in-depth comparison, we shall look at the significant differences between these two dishes and help you make an informed choice about what to cook.

What are the Main Differences Between Potato and Pasta?

Potatoes vs Pasta

Pasta is a dish that originated in Italy. It is made of durum wheat water then extruded in different shapes. It would help if you cooked pasta by boiling it in water. Potato is a starchy root vegetable native to the USA. Remove the potato peels and cook in boiling water before simmering. You can leave the peels intact to retain the fiber if you like. The cooking process brings about the nutritional difference between these two foods.

Both potatoes and pasta are excellent foods to enjoy for dinner or serving guests. However, the two differ in vitamins, minerals, calories, and carbohydrates. Cooked pasta is high in carbohydrates and calories compared to potatoes. There is also less fat and protein in potatoes than in cooked pasta.

Let’s look at an in-depth difference between these two delicious foods.

Potatoes vs Pasta Calories and Crabs:

In terms of calories, pasta has 131kcal in every 100g. The same serving for potatoes has 77 kcal. The difference in calories level is about 70%. It is easy to see that pasta has more calories. Cooking for both pasta and potato increases the number of carbs.

Potato has fewer carbs than pasta. Cooked pasta has 24.93g per 100g while potato has 17.49g per 100g. However, as noted, the carbs level in pasta is high by 43%.

Potato vs Pasta Mineral Comparison:

Both pasta and potato have several minerals. You will benefit from fat, calcium, iron, protein, phosphorous, potassium, sodium, magnesium, and zinc. Potato has more calcium (100%), phosphorous (850%), magnesium (28%), and potassium (1671%) than boiled pasta. On the other hand, cooked pasta has more zinc (1900%) and iron (41%) than potato. Surprisingly, both foods have the same quantity of sodium.

Pasta vs Potatoes Vitamin Comparison:

Vitamins are essential in the human body as they help in boosting the immune system and healing wounds, among other roles. Potato and pasta have B1, B2, B3, B6, and B9. Potatoes have fewer vitamins B1 and B2 but more vitamins B3, B6, and B9 than pasta. Vitamin B1 and B2 are 158% and 369% respectively more in cooked pasta. Vitamin B3, B6, and B9 are 7%, 776%, and 14323%more is potatoes, respectively.

In general, potato is rich in vitamin B6, while pasta has more Vitamin C.

Which Food is Preferable for Your Diet?

Going by energy levels, vitamins, and minerals, the preferred food for your diet is potato. A bowl of potatoes has more energy-giving carbs than pasta. Regardless of the variety of potato dishes you choose, you are sure to get high amounts of minerals and vitamins. In addition, potato is easier to prepare and digest.

However, both of these foods are excellent sources of carbohydrates that give you both energy to push through. The important thing is to eat either of these foods in moderation.

Are Potatoes Healthier Than Pasta?

Both potatoes and pasta have great nutritional content. However, whether the potato is healthier than pasta depends on the portion served, weight loss/gain goals, and the food accompanying either of the two.

According to nutritionists, potatoes are healthier than pasta because of the energy-giving carbs and ease of digestion.

Potatoes or Pasta for People with Diabetes?

The American Diabetes Association advises more intake of starchy vegetables for people with diabetes. One good example of a starchy vegetable is the potato. The starch in potatoes is a complex carbohydrate that takes a more extended period for the body to break down compared to simple sugars.

If you have diabetes, you can enjoy your potatoes steamed, boiled, mashed, fried, or baked without worrying about sugar levels.

Frequently Asked Questions

Which is better: potatoes or pasta?

It is hard to tell whether potato or pasta is better. Potato is a healthy choice for carbohydrates. Moreover, you will gain many minerals from it. However, variation is always good, and you can switch between these foods from time to time. If you are worried about your weight or sugar levels, try more rationed potato portions than pasta.

What are the benefits of eating potatoes instead of pasta?

As mentioned above, potatoes are rich in minerals, vitamins, and antioxidants. So when you eat potatoes, be assured it will improve your blood sugar control, immunity boosted and the risk of heart disease reduced.

Other benefits of ingesting potatoes include improved digestion, slow aging, curbing hunger and cravings. In addition, the minerals in potatoes help maintain healthy blood pressure and build and maintain your bone structure and strength.


There are different sources of carbohydrates that you can enjoy. One of the best, easiest to prepare, nutrient-rich, and fun to eat carbs is potato. You will get many benefits from potatoes. No full metal plate is complete without pasta or potato. Try any of the different varieties of pasta and potatoes to enjoy a delicious and healthy meal.

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