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  6. Flour vs. Spaghetti

Flour vs. Spaghetti — In-Depth Nutrition Comparison

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Important differences between Flour and Spaghetti

  • Flour has more Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Selenium, Phosphorus, and Vitamin B5 than Spaghetti.
  • Flour's daily need coverage for Vitamin B1 is 64% more.
  • Flour contains 26 times more Folate than Spaghetti. Flour contains 183µg of Folate, while Spaghetti contains 7µg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Pasta, cooked, unenriched, without added salt.

Infographic

Flour 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.
Flour
Flour
9
:
1
Spaghetti
Spaghetti
Contains more Calcium +114.3%
Contains more Iron +828%
Contains more Magnesium +22.2%
Contains more Phosphorus +86.2%
Contains more Potassium +143.2%
Contains more Zinc +37.3%
Contains more Copper +44%
Contains more Manganese +111.8%
Contains more Selenium +28.4%
Contains less Sodium -50%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +114.3%
Contains more Iron +828%
Contains more Magnesium +22.2%
Contains more Phosphorus +86.2%
Contains more Potassium +143.2%
Contains more Zinc +37.3%
Contains more Copper +44%
Contains more Manganese +111.8%
Contains more Selenium +28.4%
Contains less Sodium -50%

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.
Flour
Flour
6
:
1
Spaghetti
Spaghetti
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +291.1%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +11.4%
Equal in Vitamin E - 0.06
Flour
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% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +291.1%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +11.4%
Equal in Vitamin E - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Spaghetti
Spaghetti
Contains more Protein +78.1%
Contains more Carbs +147.3%
Contains more Other +64.3%
Contains more Water +421.2%
Equal in Fats - 0.93
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +78.1%
Contains more Carbs +147.3%
Contains more Other +64.3%
Contains more Water +421.2%
Equal in Fats - 0.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Spaghetti
Spaghetti
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +26.7%
Contains more Monounsaturated Fat +50.6%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +26.7%
Contains more Monounsaturated Fat +50.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Spaghetti Opinion
Net carbs 73.61g 29.06g Flour
Protein 10.33g 5.8g Flour
Fats 0.98g 0.93g Flour
Carbs 76.31g 30.86g Flour
Calories 364kcal 158kcal Flour
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.27g 0.56g Flour
Fiber 2.7g 1.8g Flour
Calcium 15mg 7mg Flour
Iron 4.64mg 0.5mg Flour
Magnesium 22mg 18mg Flour
Phosphorus 108mg 58mg Flour
Potassium 107mg 44mg Flour
Sodium 2mg 1mg Spaghetti
Zinc 0.7mg 0.51mg Flour
Copper 0.144mg 0.1mg Flour
Manganese 0.682mg 0.322mg Flour
Selenium 33.9µg 26.4µg Flour
Vitamin E 0.06mg 0.06mg
Vitamin B1 0.785mg 0.02mg Flour
Vitamin B2 0.494mg 0.02mg Flour
Vitamin B3 5.904mg 0.4mg Flour
Vitamin B5 0.438mg 0.112mg Flour
Vitamin B6 0.044mg 0.049mg Spaghetti
Folate 183µg 7µg Flour
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.083mg Flour
Threonine 0.281mg 0.206mg Flour
Isoleucine 0.357mg 0.228mg Flour
Leucine 0.71mg 0.44mg Flour
Lysine 0.228mg 0.133mg Flour
Methionine 0.183mg 0.065mg Flour
Phenylalanine 0.52mg 0.297mg Flour
Valine 0.415mg 0.262mg Flour
Histidine 0.23mg 0.132mg Flour
Saturated Fat 0.155g 0.176g Flour
Monounsaturated Fat 0.087g 0.131g Spaghetti
Polyunsaturated fat 0.413g 0.326g Flour
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

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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
50%
Flour
3%
Spaghetti
Minerals Daily Need Coverage Score
59%
Flour
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.