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Spaghetti vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and Wheat

  • The amount of Manganese, Iron, Phosphorus, Zinc, Vitamin B3, Copper, Fiber, Selenium, Magnesium, and Vitamin B1 in Wheat is higher than in Spaghetti.
  • Wheat covers your daily Manganese needs 31% more than Spaghetti.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Wheat, KAMUT khorasan, cooked.

Infographic

Spaghetti vs Wheat 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.
Spaghetti
Spaghetti
1
:
9
Wheat
Wheat
Contains less Sodium -87.5%
Contains more Calcium +28.6%
Contains more Iron +252%
Contains more Magnesium +166.7%
Contains more Phosphorus +153.4%
Contains more Potassium +272.7%
Contains more Zinc +260.8%
Contains more Copper +107%
Contains more Manganese +219.9%
Contains more Selenium +20.8%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains less Sodium -87.5%
Contains more Calcium +28.6%
Contains more Iron +252%
Contains more Magnesium +166.7%
Contains more Phosphorus +153.4%
Contains more Potassium +272.7%
Contains more Zinc +260.8%
Contains more Copper +107%
Contains more Manganese +219.9%
Contains more Selenium +20.8%

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.
Spaghetti
Spaghetti
4
:
7
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +57.1%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spaghetti
Spaghetti
3
:
2
Wheat
Wheat
Contains more Fats +12%
Contains more Carbs +11.8%
Contains more Other +142.9%
Equal in Protein - 5.71
Equal in Water - 65.18
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +12%
Contains more Carbs +11.8%
Contains more Other +142.9%
Equal in Protein - 5.71
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -56.3%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -56.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Wheat Opinion
Net carbs 29.06g 23.3g Spaghetti
Protein 5.8g 5.71g Spaghetti
Fats 0.93g 0.83g Spaghetti
Carbs 30.86g 27.6g Spaghetti
Calories 158kcal 132kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 3.07g Spaghetti
Fiber 1.8g 4.3g Wheat
Calcium 7mg 9mg Wheat
Iron 0.5mg 1.76mg Wheat
Magnesium 18mg 48mg Wheat
Phosphorus 58mg 147mg Wheat
Potassium 44mg 164mg Wheat
Sodium 1mg 8mg Spaghetti
Zinc 0.51mg 1.84mg Wheat
Copper 0.1mg 0.207mg Wheat
Manganese 0.322mg 1.03mg Wheat
Selenium 26.4µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.06mg 0.24mg Wheat
Vitamin B1 0.02mg 0.095mg Wheat
Vitamin B2 0.02mg 0.03mg Wheat
Vitamin B3 0.4mg 2.305mg Wheat
Vitamin B5 0.112mg Spaghetti
Vitamin B6 0.049mg 0.07mg Wheat
Folate 7µg 11µg Wheat
Tryptophan 0.083mg 0.051mg Spaghetti
Threonine 0.206mg 0.172mg Spaghetti
Isoleucine 0.228mg 0.22mg Spaghetti
Leucine 0.44mg 0.432mg Spaghetti
Lysine 0.133mg 0.161mg Wheat
Methionine 0.065mg 0.097mg Wheat
Phenylalanine 0.297mg 0.3mg Wheat
Valine 0.262mg 0.267mg Wheat
Histidine 0.132mg 0.147mg Wheat
Trans Fat 0g 0.002g Spaghetti
Saturated Fat 0.176g 0.077g Wheat
Monounsaturated Fat 0.131g 0.084g Spaghetti
Polyunsaturated fat 0.326g 0.243g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Wheat
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
3%
Spaghetti
9%
Wheat
Minerals Daily Need Coverage Score
30%
Spaghetti
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 2.51g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.