Cornstarch vs Pasta: How To Choose?

Cornstarch and pasta belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare cornstarch and pasta and help you learn more about their similarities and differences.

Cornstarch

Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Cornstarch vs Pasta Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cornstarch vs pasta.

This comparison will start by comparing the caloric value of cornstarch and pasta and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Cornstarch vs Pasta Calories

Most calories in grains come from carbs.

Comparing pasta vs cornstarch for weight loss, pasta is slightly lower in calories, with 371 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch and pasta can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cornstarch vs Pasta Protein

Grains and most grain products, including cornstarch and pasta, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Pasta offers around 98% more protein than cornstarch.

Pasta has 13 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch vs Pasta Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cornstarch and pasta.

The total amount of carbohydrates is around 18% higher in cornstarch than in pasta. It has 91.3 grams per 100 grams, compared to 74.7 grams in pasta.

There’s less sugar in cornstarch than in pasta, 100% precisely.

That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of pasta contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in cornstarch and pasta.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.2 grams of fiber per 100 grams, pasta is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.

Cornstarch vs Pasta Fats

Like most other grains, cornstarch and pasta are low in fat.

Fats in cornstarch and pasta are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cornstarch and pasta:

• Cornstarch: 0.1 grams per 100 grams
• Pasta: 1.5 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and pasta contain 0 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Pasta Vitamins Content

This section will discuss the vitamin content of cornstarch and pasta.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cornstarch has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Cornstarch and pasta contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cornstarch and pasta contain side by side, so you can easily compare them.

Cornstarch vs Pasta Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cornstarch and pasta comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than pasta.

On the other hand, pasta is a higher amount of sodium.

Cornstarch and pasta contain the same amount of fluoride.

Check out the table below to learn how cornstarch and pasta compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between cornstarch and pasta.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.