Are potatoes healthier than pasta?

In this article, we will answer the question “Are potatoes healthier than pasta?”, and how to make one-pot potato pasta.

Are potatoes healthier than pasta?

Potatoes are healthier than pasta due to a slightly higher content of complex carbs. Complex carbs require more energy and time to break down. Resultantly, potatoes keep you full for longer. This may aid in weight loss.

But there are some nutrients present in pasta that the potatoes are deprived of. To say either of the two foods is nutritionally superior to the other would be an oversimplification. Both have their advantages and disadvantages, depending on what are your health and nutritional needs.

We have compared the nutritional content and health aspects of pasta and potatoes in the article below. It will help you decide whether to choose pasta or potatoes for your specific body needs.

Vitamin content 

Potatoes fulfill 22% of your recommended daily intake of Vitamin C. Moreover, potatoes give you 18 times more potassium than pasta. Potato has more vitamin B6, whereas pasta gives you plenty of Folate, Vitamin B1, Vitamin B2, and Vitamin B12. 

Mineral content 

Both the pasta and potato are packed with potassium. Potassium maintains the fluid balance and is important for the functioning of muscles and nerves.

The mineral content of pasta is superior to that of potatoes. Pasta boasts a higher content of thiamine, riboflavin, niacin, and folate than potatoes.

Glycemic index 

Potatoes have a high glycemic index score. In other words, potatoes provide you with more energy and glucose s compared to pasta. While this may be a bonus point for some, it is a drawback for people with diabetes. 

Diabetics need to have their blood sugar in control. Sudden surges in blood sugar can be dangerous for them.


Potatoes are lower in calories than pasta. A 100-gram serving of pasta contains 37 calories. Whereas, 100 grams of potatoes give you only 79 calories. Despite this, potatoes contain more carbs than pasta. People on a strict keto diet need to make a choice here.

If you want to become muscular, pasta and potatoes are no longer an option for you. Instead, you should try other low-calorie and complex-carbs-containing foods such as rice.

If you want to lose weight, pasta is more suitable than potatoes because of its lower carb content. But moderation is the key. You will not see any weight loss results if you keep eating pasta without restriction.

Comparison of the nutritional content of cooked pasta and potato 

Per 100g Potato Pasta 
Calories 77131 
Carbohydrates 17.49 g24.93 g
Fat 0.1 g1.05 g
Protein 2.05 g5.15 g
Calcium 12 g6 mg
Iron 0.81 mg1.14 mg
Magnesium 23 mg18 mg
Phosphorus57 mg 6 mg
Potassium 425 mg24 mg
Sodium 6 mg 6 mg
Zinc 0.3 mg6 mg
Vitaminium B1 (Thiamine)0.081 mg0.209 mg
Vitaminium B2 (riboflavin)0.032 mg0.15 mg
Vitaminium B3 (Niacin)1.061 mg0.992 mg
Vitaminium B60.298 mg0.034 mg
Vitaminium B9 (Folic acid)15 mg0.104 mg

How to make one-pot potato pasta?


  • 10oz (300gr) potatoes, peeled and cubed (about 2 medium potatoes)
  • 5oz (150gr) pasta like penne, fusilli, or mixed
  • 1 medium-size onion, diced
  • 1 carrot, diced
  • 1 small celery rib, diced
  • 1 handful of fresh cherry tomatoes or 1 tomato*
  • 1 Tbsp olive oil, plus more to serve
  • 2 1/2 cups (600 ml) hot water, more if needed
  • 1/2 tsp fine salt, plus more to taste
  • 1/8 Tbsp ground black pepper, plus more to serve
  • 2 Tbsp fresh parsley, chopped
  • 2 Tbsp freshly grated parmesan cheese, plus more to serve


  1. Wash and cut the onion, celery, and carrots. Peel, wash, and cut the potatoes into 3/4-inch cubes.
  1. Heat oil in a pan. Toss the veggie and cook until soft. 
  1. Stir in the potatoes and tomatoes. Pour water to cook the potatoes. 
  1. When the potatoes are almost done, stir in the pasta and cook al-dente. Top up some boiling water if it tries out.
  1. Adjust the seasoning and the consistency of the pasta. You can leave it soupy or dry, however, you like.
  1. Remove the pan from heat and stir in parmesan cheese, parsley, and black pepper.
  1. Sprinkle some parmesan cheese, pepper, and parsley on top before serving.


In this article, we answered the question “Are potatoes healthier than pasta?”, and how to make one-pot potato pasta.


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