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  6. Pasta vs. Spaghetti

Pasta vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on differences between Pasta and Spaghetti

  • Spaghetti has less Vitamin B1, Folate, Vitamin B2, Iron, and Vitamin B12.
  • Pasta covers your daily Vitamin B1 needs 16% more than Spaghetti.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Pasta, cooked, unenriched, without added salt.

Infographic

Pasta vs Spaghetti infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
3
:
6
Spaghetti
Spaghetti
Contains more Iron +128%
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Manganese +43.8%
Equal in Magnesium - 18
Equal in Phosphorus - 58
Equal in Zinc - 0.51
Equal in Copper - 0.1
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Iron +128%
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Manganese +43.8%
Equal in Magnesium - 18
Equal in Phosphorus - 58
Equal in Zinc - 0.51
Equal in Copper - 0.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
7
:
4
Spaghetti
Spaghetti
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +44.1%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +44.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Spaghetti
Spaghetti
Contains more Fats +12.9%
Contains more Water +10.3%
Contains more Other +10.7%
Contains more Protein +12.6%
Contains more Carbs +23.8%
Equal in Water - 62.13
Equal in Other - 0.28
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Fats +12.9%
Contains more Water +10.3%
Contains more Other +10.7%
Contains more Protein +12.6%
Contains more Carbs +23.8%
Equal in Water - 62.13
Equal in Other - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Spaghetti
Spaghetti
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +31.6%
Equal in Monounsaturated Fat - 0.131
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +31.6%
Equal in Monounsaturated Fat - 0.131

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Spaghetti
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Spaghetti Opinion
Net carbs 24.93g 29.06g Spaghetti
Protein 5.15g 5.8g Spaghetti
Fats 1.05g 0.93g Pasta
Carbs 24.93g 30.86g Spaghetti
Calories 131kcal 158kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Pasta
Fiber 1.8g Spaghetti
Calcium 6mg 7mg Spaghetti
Iron 1.14mg 0.5mg Pasta
Magnesium 18mg 18mg
Phosphorus 63mg 58mg Pasta
Potassium 24mg 44mg Spaghetti
Sodium 6mg 1mg Spaghetti
Zinc 0.56mg 0.51mg Pasta
Copper 0.093mg 0.1mg Spaghetti
Manganese 0.224mg 0.322mg Spaghetti
Selenium 26.4µg Spaghetti
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.209mg 0.02mg Pasta
Vitamin B2 0.15mg 0.02mg Pasta
Vitamin B3 0.992mg 0.4mg Pasta
Vitamin B5 0.183mg 0.112mg Pasta
Vitamin B6 0.034mg 0.049mg Spaghetti
Folate 64µg 7µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.083mg Spaghetti
Threonine 0.134mg 0.206mg Spaghetti
Isoleucine 0.197mg 0.228mg Spaghetti
Leucine 0.348mg 0.44mg Spaghetti
Lysine 0.097mg 0.133mg Spaghetti
Methionine 0.079mg 0.065mg Pasta
Phenylalanine 0.247mg 0.297mg Spaghetti
Valine 0.217mg 0.262mg Spaghetti
Histidine 0.103mg 0.132mg Spaghetti
Cholesterol 33mg 0mg Spaghetti
Saturated Fat 0.15g 0.176g Pasta
Monounsaturated Fat 0.124g 0.131g Spaghetti
Polyunsaturated fat 0.429g 0.326g Pasta
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pasta
3%
Spaghetti
Minerals Daily Need Coverage Score
16%
Pasta
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.4)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (49)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.