Deliciously soft gnocchi, often prepared with potatoes, is considered both a type of pasta and a type of dumpling – depending on who you ask. Can it also be a healthier and more nutritious alternative to traditional pasta? It also depends on how you look at it.

Gnocchi naturally has slightly fewer calories and carbs per serving than traditional pasta, Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

But fluffy potato gnocchi tends to be denser than pasta, notes Shonali Soans, a registered dietitian in the Integrative Health and Wellness Program at Weill Cornell Medicine and NewYork-Presbyterian.

“A 2-ounce serving of gnocchi will feel like a very small portion compared to 2 ounces of pasta,” she told TODAY.com, meaning you’ll probably eat more gnocchi than pasta at one meal.

So in reality, the nutritional differences between these two high-carb foods may not be drastic. But there are still some important factors to keep in mind when deciding between gnocchi and pasta, especially if they’re staples of your diet, says Soans.

Pasta Nutrition

In 100 grams of plain spaghetti noodles, you will find:

• 158 calories

• 31 grams of carbohydrates

• 2 grams of fiber

• 6 grams of protein

Gnocchi Nutrition

In 100 grams of potato gnocchiyou will get:

• 135 calories

• 17 grams of carbohydrates

• 1 gram of fiber

• 2.5 grams of protein

Keep in mind that the exact nutrients in store-bought pasta and gnocchi may differ from brand to brand. You may also see enriched and unenriched pastas, as well as versions with and without added salt.

Carbohydrates

Pasta and gnocchi are rich sources of carbohydrates, an essential macronutrient that serves as the body’s main source of energy. This means we all have to eat a few crabs.

But those who manage their weight or watch their weight blood sugar levels may want to limit the amount of carbohydrates they eat per day, carefully pair carbohydrates with other nutrients or choose wisely the carbohydrates they consume.

Gnocchi generally has fewer carbs than pasta, says Derocha. “Pasta has about 40 to 45 grams of carbs in 1 cooked cup, while gnocchi has 30 to 35 grams in 1 cooked cup,” she explains.

However, Soans encourages consumers to think of them as essentially equal here, with both being primarily carbohydrates. “They will both be your sources of carbohydrates and starch,” she says.

Protein

Although gnocchi has slightly fewer carbs than pasta, you also “lose some of the protein” you’ll find in pasta, says Derocha.

One cup of cooked pasta provides about 7 to 8 grams of protein while one cup of cooked gnocchi contains only 2 to 3 grams of protein, she explains.

Neither gnocchi nor pasta will be the main source of protein in a meal, experts say. But a serving of pasta contains a bit more protein than gnocchi.

Fiber

For a starchy vegetable, whole potatoes contain a good amount of fiber: approximately 4 grams. So one could assume that potato gnocchi also provides fiber. But this is not necessarily the case.

Much of a potato’s fiber is found in the skin, which is not used when making gnocchi, Derocha says. So, in the end, pasta and gnocchi come in even in terms of fiber content, with around 1 to 2 grams per serving.

Sodium

Although store-bought pasta usually doesn’t have added salt, Derocha says, gnocchi sometimes does contain salt. A serving of gnocchi can contain about 500 to 600 milligrams, she says.

For most people, this is an amount of sodium that can fit into an overall healthy diet. But if you are monitor your sodium intake for whatever reason, be careful of extra salt in your gnocchi.

Is sweet potato gnocchi healthy?

Sweet potatoes don’t necessarily contain more nutrients than regular white potatoes, experts say. They simply offer a different set of nutrients. And the same goes for sweet potato gnocchi.

For example, while regular white potatoes provide a high dose of potassium, sweet potatoes will help you stock up on beta-carotene, which the body converts into vitamin A. Both will provide you with a good amount of carbohydrates, potassium and vitamin C.

The nutritional profile of sweet potato gnocchi is “pretty comparable” to gnocchi made from white potatoes, Derocha says. “It’s just a little adjustment of the antioxidants and certain vitamins that you get.”

Keep in mind that sweet potatoes may contain a little more fiber than white potatoes, but much of that fiber is found in the potato skin. And as explained above, the skin is not used to make gnocchi.

Are alternative pastas healthy?

We are lucky to live in an era that offers so many varieties of pasta.

For example, there are whole wheat pasta and gluten-free varieties. You can choose pasta made from chickpeas, lentils and beans, which generally offer more protein and fiber than traditional pastas due to their main ingredients.

However, the texture and taste of these alternative pastas are usually a little different than what you might be used to. If you like to eat this type of pasta, know that you will also benefit from additional nutritional benefits.

Is gnocchi healthier than pasta?

Just because gnocchi is made from potatoes doesn’t automatically mean it’s a healthier choice than pasta. In fact, in many ways the two foods are largely equivalent.

Gnocchi and pasta are high in energy-boosting carbohydrates but low in fiber and protein. Generally, gnocchi has fewer calories and grams of carbohydrates than pasta, says Derocha. But because these chewy pieces of gnocchi are denser than noodles, a serving of gnocchi can seem much smaller and less satisfying than a serving of pasta, Soans adds.

That’s why experts advise TODAY.com to keep two major — and related — factors in mind when choosing between gnocchi and pasta: First, stick to a reasonable portion size. And second, think about what else is on your plate.

A 100 gram serving of gnocchi or pasta may not seem like much on its own. So it’s important to pair it with lean proteins, heart-healthy fats and fiber-rich vegetables to balance and complete your meal.

If pasta and gnocchi can be part of your dish, they shouldn’t be the star of the showexperts told TODAY.com previously. Your cooking method and sauce ingredients will also impact the overall nutrition of the dish.

Of course, if you’re going to eat out every once in a while and you’re choosing between traditional pasta and gnocchi on the menu, just choose whichever you like best, says Soans. “Choose the one you like the most,” she says.

But if pasta or gnocchi are a regular part of your diet, Soans continues, be sure to keep portion sizes in mind and balance them with other ingredients, like lean proteins and non-starchy vegetables.

And she encourages people to mix things up! If gnocchi is a staple on your home menu, try swapping out pasta every now and then – or even chickpea pasta – to keep it interesting.

This article was originally published on TODAY.com