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Cereal vs Spaghetti - In-Depth Nutrition Comparison

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How are Cereal and Spaghetti different?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however Spaghetti is richer in Vitamin A RAE, Vitamin C, and Selenium.
  • Daily need coverage for Vitamin B1 from Cereal is 522% higher.
  • Cereal contains 795 times more Sodium than Spaghetti. While Cereal contains 795mg of Sodium, Spaghetti contains only 1mg.

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.

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Cereal vs Spaghetti infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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 less Sodium -99.9%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
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 less Sodium -99.9%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.06mg Cereal
Vitamin D IU 0IU Spaghetti
Vitamin D µg 0µg Spaghetti
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 µg 7µg Spaghetti
Vitamin B12 µg 0µg Spaghetti
Vitamin K 0µg 0µg
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
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.176g Spaghetti
Monounsaturated Fat 0.204g 0.131g Cereal
Polyunsaturated fat 0.354g 0.326g Cereal

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
3
Spaghetti
Mineral Summary Score
212
Cereal
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
35%
Spaghetti
Carbohydrates
87%
Cereal
31%
Spaghetti
Fats
5%
Cereal
4%
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.