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  6. Spaghetti vs. Flour

Spaghetti vs. Flour — In-Depth Nutrition Comparison

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Important differences between Spaghetti and Flour

  • Flour has more Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Selenium, Phosphorus, and Vitamin B5 than Spaghetti.
  • Flour's daily need coverage for Vitamin B1 is 64% more.

The food varieties used in the comparison are Pasta, cooked, unenriched, without added salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Spaghetti vs Flour 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
Flour
Flour
Contains less Sodium -50%
Contains more Calcium +114.3%
Contains more Iron +828%
Contains more Magnesium +22.2%
Contains more Phosphorus +86.2%
Contains more Potassium +143.2%
Contains more Zinc +37.3%
Contains more Copper +44%
Contains more Manganese +111.8%
Contains more Selenium +28.4%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains less Sodium -50%
Contains more Calcium +114.3%
Contains more Iron +828%
Contains more Magnesium +22.2%
Contains more Phosphorus +86.2%
Contains more Potassium +143.2%
Contains more Zinc +37.3%
Contains more Copper +44%
Contains more Manganese +111.8%
Contains more Selenium +28.4%

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
1
:
6
Flour
Flour
Contains more Vitamin B6 +11.4%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +291.1%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06
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%
Flour
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% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B6 +11.4%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +291.1%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spaghetti
Spaghetti
1
:
4
Flour
Flour
Contains more Water +421.2%
Contains more Protein +78.1%
Contains more Carbs +147.3%
Contains more Other +64.3%
Equal in Fats - 0.98
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +421.2%
Contains more Protein +78.1%
Contains more Carbs +147.3%
Contains more Other +64.3%
Equal in Fats - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +50.6%
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +26.7%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +50.6%
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +26.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Flour Opinion
Net carbs 29.06g 73.61g Flour
Protein 5.8g 10.33g Flour
Fats 0.93g 0.98g Flour
Carbs 30.86g 76.31g Flour
Calories 158kcal 364kcal Flour
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.27g Flour
Fiber 1.8g 2.7g Flour
Calcium 7mg 15mg Flour
Iron 0.5mg 4.64mg Flour
Magnesium 18mg 22mg Flour
Phosphorus 58mg 108mg Flour
Potassium 44mg 107mg Flour
Sodium 1mg 2mg Spaghetti
Zinc 0.51mg 0.7mg Flour
Copper 0.1mg 0.144mg Flour
Manganese 0.322mg 0.682mg Flour
Selenium 26.4µg 33.9µg Flour
Vitamin E 0.06mg 0.06mg
Vitamin B1 0.02mg 0.785mg Flour
Vitamin B2 0.02mg 0.494mg Flour
Vitamin B3 0.4mg 5.904mg Flour
Vitamin B5 0.112mg 0.438mg Flour
Vitamin B6 0.049mg 0.044mg Spaghetti
Folate 7µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.083mg 0.127mg Flour
Threonine 0.206mg 0.281mg Flour
Isoleucine 0.228mg 0.357mg Flour
Leucine 0.44mg 0.71mg Flour
Lysine 0.133mg 0.228mg Flour
Methionine 0.065mg 0.183mg Flour
Phenylalanine 0.297mg 0.52mg Flour
Valine 0.262mg 0.415mg Flour
Histidine 0.132mg 0.23mg Flour
Saturated Fat 0.176g 0.155g Flour
Monounsaturated Fat 0.131g 0.087g Spaghetti
Polyunsaturated fat 0.326g 0.413g Flour
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Flour
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
50%
Flour
Minerals Daily Need Coverage Score
30%
Spaghetti
59%
Flour

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.