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Pasta vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on the 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more IronIron +128%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +83.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +43.8%
~equal in Magnesium ~18mg
~equal in Copper ~0.1mg
~equal in Zinc ~0.51mg
~equal in Phosphorus ~58mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +814.3%
Contains more Vitamin B6Vitamin B6 +44.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Spaghetti DV% diff.
Selenium 26.4µg 48%
Vitamin B1 0.209mg 0.02mg 16%
Folate 64µg 7µg 14%
Cholesterol 33mg 0mg 11%
Starch 26.01g 11%
Vitamin B2 0.15mg 0.02mg 10%
Iron 1.14mg 0.5mg 8%
Fiber 1.8g 7%
Vitamin B12 0.14µg 0µg 6%
Manganese 0.224mg 0.322mg 4%
Vitamin B3 0.992mg 0.4mg 4%
Carbs 24.93g 30.86g 2%
Polyunsaturated fat 0.429g 0.326g 1%
Choline 6.4mg 1%
Vitamin B5 0.183mg 0.112mg 1%
Protein 5.15g 5.8g 1%
Vitamin B6 0.034mg 0.049mg 1%
Calories 131kcal 158kcal 1%
Phosphorus 63mg 58mg 1%
Copper 0.093mg 0.1mg 1%
Potassium 24mg 44mg 1%
Vitamin A 6µg 0µg 1%
Fats 1.05g 0.93g 0%
Net carbs 24.93g 29.06g N/A
Magnesium 18mg 18mg 0%
Calcium 6mg 7mg 0%
Sugar 0.56g N/A
Zinc 0.56mg 0.51mg 0%
Sodium 6mg 1mg 0%
Vitamin E 0.06mg 0%
Saturated fat 0.15g 0.176g 0%
Monounsaturated fat 0.124g 0.131g 0%
Tryptophan 0.065mg 0.083mg 0%
Threonine 0.134mg 0.206mg 0%
Isoleucine 0.197mg 0.228mg 0%
Leucine 0.348mg 0.44mg 0%
Lysine 0.097mg 0.133mg 0%
Methionine 0.079mg 0.065mg 0%
Phenylalanine 0.247mg 0.297mg 0%
Valine 0.217mg 0.262mg 0%
Histidine 0.103mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 FatsFats +12.9%
Contains more ProteinProtein +12.6%
Contains more CarbsCarbs +23.8%
~equal in Water ~62.13g
~equal in Other ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Poly. FatPolyunsaturated fat +31.6%
~equal in Monounsaturated fat ~0.131g

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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.