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Spaghetti vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between spaghetti and wheat ?

  • Wheat is richer than spaghetti in manganese, selenium, phosphorus, copper, vitamin B3, iron, vitamin B1, zinc, magnesium, and vitamin B6.
  • Wheat 's daily need coverage for manganese is 117% more.

We used Pasta, cooked, unenriched, without added salt and Wheat, durum types in this article.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +879.5%
Contains more IronIron +604%
Contains more CopperCopper +453%
Contains more ZincZinc +715.7%
Contains more PhosphorusPhosphorus +775.9%
Contains more ManganeseManganese +835.4%
Contains more SeleniumSelenium +238.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B2Vitamin B2 +505%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +734.8%
Contains more Vitamin B6Vitamin B6 +755.1%
Contains more FolateFolate +514.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Wheat DV% diff.
Manganese 0.322mg 3.012mg 117%
Selenium 26.4µg 89.4µg 115%
Phosphorus 58mg 508mg 64%
Copper 0.1mg 0.553mg 50%
Vitamin B3 0.4mg 6.738mg 40%
Iron 0.5mg 3.52mg 38%
Zinc 0.51mg 4.16mg 33%
Vitamin B1 0.02mg 0.419mg 33%
Magnesium 18mg 144mg 30%
Vitamin B6 0.049mg 0.419mg 28%
Protein 5.8g 13.68g 16%
Vitamin B5 0.112mg 0.935mg 16%
Carbs 30.86g 71.13g 13%
Potassium 44mg 431mg 11%
Starch 26.01g 11%
Calories 158kcal 339kcal 9%
Folate 7µg 43µg 9%
Vitamin B2 0.02mg 0.121mg 8%
Fiber 1.8g 7%
Polyunsaturated fat 0.326g 0.978g 4%
Calcium 7mg 34mg 3%
Fats 0.93g 2.47g 2%
Choline 6.4mg 1%
Saturated fat 0.176g 0.454g 1%
Monounsaturated fat 0.131g 0.344g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 272kcal 248kcal N/A
Weight per 100 calories 63g 29g N/A
Unsaturated / Saturated Fat ratio 2.6 2.9 N/A
Net carbs 29.06g 71.13g N/A
Sugar 0.56g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.083mg 0.176mg 0%
Threonine 0.206mg 0.366mg 0%
Isoleucine 0.228mg 0.533mg 0%
Leucine 0.44mg 0.934mg 0%
Lysine 0.133mg 0.303mg 0%
Methionine 0.065mg 0.221mg 0%
Phenylalanine 0.297mg 0.681mg 0%
Valine 0.262mg 0.594mg 0%
Histidine 0.132mg 0.322mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +467.9%
Contains more ProteinProtein +135.9%
Contains more FatsFats +165.6%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +535.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +162.6%
Contains more Poly. FatPolyunsaturated fat +200%

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/169721/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.