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Spaghetti vs. White Bread — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and White Bread

  • Spaghetti has more Selenium, however, White Bread is richer in Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Calcium, Manganese, and Vitamin B5.
  • White Bread covers your daily Vitamin B1 needs 43% more than Spaghetti.
  • Spaghetti contains less Sodium.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Spaghetti vs White Bread 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.
Contains less Sodium -99.8%
Contains more Selenium +20%
Contains more Calcium +1957.1%
Contains more Iron +622%
Contains more Magnesium +27.8%
Contains more Phosphorus +69%
Contains more Potassium +186.4%
Contains more Zinc +45.1%
Contains more Manganese +66.5%
Equal in Copper - 0.101
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains less Sodium -99.8%
Contains more Selenium +20%
Contains more Calcium +1957.1%
Contains more Iron +622%
Contains more Magnesium +27.8%
Contains more Phosphorus +69%
Contains more Potassium +186.4%
Contains more Zinc +45.1%
Contains more Manganese +66.5%
Equal in Copper - 0.101

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +2565%
Contains more Vitamin B2 +1115%
Contains more Vitamin B3 +1095%
Contains more Vitamin B5 +378.6%
Contains more Vitamin B6 +77.6%
Contains more Folate +1485.7%
Contains more Vitamin K +∞%
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%
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% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +2565%
Contains more Vitamin B2 +1115%
Contains more Vitamin B3 +1095%
Contains more Vitamin B5 +378.6%
Contains more Vitamin B6 +77.6%
Contains more Folate +1485.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +70.6%
Contains more Protein +52.6%
Contains more Fats +258.1%
Contains more Carbs +60.1%
Contains more Other +607.1%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +70.6%
Contains more Protein +52.6%
Contains more Fats +258.1%
Contains more Carbs +60.1%
Contains more Other +607.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +357.3%
Contains more Polyunsaturated fat +391.4%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +357.3%
Contains more Polyunsaturated fat +391.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +42.9%
Contains more Glucose +3825%
Contains more Fructose +8000%
Contains more Maltose +317.5%
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +42.9%
Contains more Glucose +3825%
Contains more Fructose +8000%
Contains more Maltose +317.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti White Bread Opinion
Net carbs 29.06g 46.72g White Bread
Protein 5.8g 8.85g White Bread
Fats 0.93g 3.33g White Bread
Carbs 30.86g 49.42g White Bread
Calories 158kcal 266kcal White Bread
Starch 26.01g 37.17g White Bread
Fructose 0.03g 2.43g White Bread
Sugar 0.56g 5.67g Spaghetti
Fiber 1.8g 2.7g White Bread
Calcium 7mg 144mg White Bread
Iron 0.5mg 3.61mg White Bread
Magnesium 18mg 23mg White Bread
Phosphorus 58mg 98mg White Bread
Potassium 44mg 126mg White Bread
Sodium 1mg 490mg Spaghetti
Zinc 0.51mg 0.74mg White Bread
Copper 0.1mg 0.101mg White Bread
Manganese 0.322mg 0.536mg White Bread
Selenium 26.4µg 22µg Spaghetti
Vitamin A 0IU 1IU White Bread
Vitamin E 0.06mg 0.22mg White Bread
Vitamin B1 0.02mg 0.533mg White Bread
Vitamin B2 0.02mg 0.243mg White Bread
Vitamin B3 0.4mg 4.78mg White Bread
Vitamin B5 0.112mg 0.536mg White Bread
Vitamin B6 0.049mg 0.087mg White Bread
Folate 7µg 111µg White Bread
Vitamin K 0µg 0.2µg White Bread
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg Spaghetti
Isoleucine 0.228mg Spaghetti
Leucine 0.44mg Spaghetti
Lysine 0.133mg Spaghetti
Methionine 0.065mg Spaghetti
Phenylalanine 0.297mg Spaghetti
Valine 0.262mg Spaghetti
Histidine 0.132mg Spaghetti
Trans Fat 0g 0.027g Spaghetti
Saturated Fat 0.176g 0.698g Spaghetti
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.131g 0.599g White Bread
Polyunsaturated fat 0.326g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-3 - ALA 0.024g 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
30%
Spaghetti
56%
White Bread

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.6)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 5.11g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.522g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 24)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.