Broccoli vs Pasta: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pasta is generally healthier
Pasta comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (5.3g vs 2.8g), less sugar (0.6g vs 1.4g), less sodium (3mg vs 64mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Broccoli
34 kcal
More Protein
Pasta
5.3g
More Fiber
Broccoli
2.4g
Less Sugar
Pasta
0.6g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Broccoli
Pasta
Diet Compatibility
Broccoli
Pasta
When to Choose Broccoli
- ✓Lower in calories (34 vs 131)
- ✓More fiber (2.4g vs 1.8g)
- ✓Lower in carbs (7g vs 25g)
Common Uses
When to Choose Pasta
- ✓Higher in protein (5.3g vs 2.8g)
- ✓Less sugar (0.6g vs 1.4g)
- ✓Lower sodium (3mg vs 64mg)
Common Uses
Broccoli vs Pasta: Nutritional Analysis
Pasta is more calorie-dense at 131 calories per 100g compared to 34 for Broccoli, a difference of 97 calories. On the protein front, Pasta delivers more with 5.3g per 100g versus 2.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Broccoli and Pasta tell different nutritional stories. Broccoli provides 7g of carbohydrates, 0.4g of fat, and 2.4g of fiber per 100g, while Pasta contains 25g carbs, 1.1g fat, and 1.8g fiber. The higher fiber content in Broccoli supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Broccoli contains 1.4g while Pasta has 0.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Broccoli is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pasta provides more protein (5.3g/100g), supporting muscle repair and growth.
- For sustained energy: Broccoli offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Broccoli or Pasta?
Pasta has more calories with 131 kcal per 100g, compared to Broccoli with 34 kcal. That's a difference of 97 calories per 100g serving.
Is Broccoli healthier than Pasta?
Based on our nutritional analysis, Pasta is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pasta has 131 calories, 5.3g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Broccoli and Pasta?
Pasta has more protein with 5.3g per 100g, compared to Broccoli with 2.8g. Pasta provides 2.5g more protein per 100g serving.
Which is better for weight loss, Broccoli or Pasta?
For weight loss, Broccoli is the better choice with only 34 calories per 100g compared to 131 calories in Pasta. Broccoli also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Broccoli or Pasta have fewer carbs?
Broccoli has fewer carbs with 7g per 100g, compared to Pasta with 25g. If you're following a low-carb diet, Broccoli is the better option with 18.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.