Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Cereal vs. Spaghetti — In-Depth Nutrition Comparison

Compare

How are Cereal and Spaghetti different?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Spaghetti is richer in Selenium.
  • Daily need coverage for Vitamin B1 from Cereal is 522% higher.
  • Spaghetti has less Sodium.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Cereal 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.
Contains more Calcium +42.9%
Contains more Iron +6712%
Contains more Phosphorus +32.8%
Contains more Potassium +138.6%
Contains more Zinc +1390.2%
Contains more Copper +37%
Contains more Manganese +145.3%
Contains less Sodium -99.9%
Contains more Selenium +319%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +42.9%
Contains more Iron +6712%
Contains more Phosphorus +32.8%
Contains more Potassium +138.6%
Contains more Zinc +1390.2%
Contains more Copper +37%
Contains more Manganese +145.3%
Contains less Sodium -99.9%
Contains more Selenium +319%
Equal in Magnesium - 18

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.
Cereal
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31340%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +12116.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31340%
Contains more Vitamin B2 +19250%
Contains more Vitamin B3 +7305%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +12116.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +16.1%
Contains more Carbs +181.4%
Contains more Other +696.4%
Contains more Water +1543.7%
Equal in Protein - 5.8
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
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 +16.1%
Contains more Carbs +181.4%
Contains more Other +696.4%
Contains more Water +1543.7%
Equal in Protein - 5.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +55.7%
Contains less Saturated Fat -32.3%
Equal in Polyunsaturated fat - 0.326
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +55.7%
Contains less Saturated Fat -32.3%
Equal in Polyunsaturated fat - 0.326

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +10722.2%
Contains more Glucose +575%
Contains more Fructose +766.7%
Contains more Starch +∞%
Contains more Maltose +344.4%
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +10722.2%
Contains more Glucose +575%
Contains more Fructose +766.7%
Contains more Starch +∞%
Contains more Maltose +344.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Spaghetti Opinion
Net carbs 85.45g 29.06g Cereal
Protein 6.06g 5.8g Cereal
Fats 1.08g 0.93g Cereal
Carbs 86.85g 30.86g Cereal
Calories 378kcal 158kcal Cereal
Starch 26.01g Spaghetti
Fructose 0.26g 0.03g Cereal
Sugar 10.35g 0.56g Spaghetti
Fiber 1.4g 1.8g Spaghetti
Calcium 10mg 7mg Cereal
Iron 34.06mg 0.5mg Cereal
Magnesium 19mg 18mg Cereal
Phosphorus 77mg 58mg Cereal
Potassium 105mg 44mg Cereal
Sodium 795mg 1mg Spaghetti
Zinc 7.6mg 0.51mg Cereal
Copper 0.137mg 0.1mg Cereal
Manganese 0.79mg 0.322mg Cereal
Selenium 6.3µg 26.4µg Spaghetti
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.06mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.02mg Cereal
Vitamin B2 3.87mg 0.02mg Cereal
Vitamin B3 29.62mg 0.4mg Cereal
Vitamin B5 0.226mg 0.112mg Cereal
Vitamin B6 5.986mg 0.049mg Cereal
Folate 7µg Spaghetti
Tryptophan 0.066mg 0.083mg Spaghetti
Threonine 0.241mg 0.206mg Cereal
Isoleucine 0.26mg 0.228mg Cereal
Leucine 0.767mg 0.44mg Cereal
Lysine 0.113mg 0.133mg Spaghetti
Methionine 0.13mg 0.065mg Cereal
Phenylalanine 0.365mg 0.297mg Cereal
Valine 0.344mg 0.262mg Cereal
Histidine 0.162mg 0.132mg Cereal
Saturated Fat 0.26g 0.176g Spaghetti
Monounsaturated Fat 0.204g 0.131g Cereal
Polyunsaturated fat 0.354g 0.326g Cereal
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

People also compare

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
393%
Cereal
3%
Spaghetti
Minerals Daily Need Coverage Score
183%
Cereal
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 9.79g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.6)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.