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Spinach pasta vs. Wheat — In-Depth Nutrition Comparison

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The main differences between spinach pasta and wheat

  • Spinach pasta is richer in vitamin B1, folate, vitamin B2, iron, vitamin B6, vitamin B12, and vitamin B3, yet wheat is richer in manganese.
  • Daily need coverage for vitamin B1 for spinach pasta is 43% higher.

Food types used in this article are Pasta, fresh-refrigerated, spinach, as purchased and Wheat, KAMUT khorasan, cooked.

Infographic

Spinach pasta vs Wheat infographic
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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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +87.5%
Contains more ZincZinc +31.4%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +31.9%
~equal in Copper ~0.207mg
~equal in Phosphorus ~147mg

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 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% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +541.1%
Contains more Vitamin B2Vitamin B2 +1226.7%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1509.1%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Wheat
1
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 ProteinProtein +97.2%
Contains more FatsFats +153%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +20.6%
Contains more WaterWater +116.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +684.5%
Contains more Poly. FatPolyunsaturated fat +92.2%
Contains less Sat. FatSaturated fat -84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Wheat DV% diff.
Selenium 31.9µg 58%
Vitamin B1 0.609mg 0.095mg 43%
Folate 177µg 11µg 42%
Vitamin B2 0.398mg 0.03mg 28%
Cholesterol 73mg 0mg 24%
Vitamin B6 0.315mg 0.07mg 19%
Iron 3.3mg 1.76mg 19%
Fiber 4.3g 17%
Vitamin B5 0.688mg 14%
Vitamin B12 0.31µg 0µg 13%
Manganese 0.781mg 1.03mg 11%
Protein 11.26g 5.71g 11%
Carbs 55.72g 27.6g 9%
Calories 289kcal 132kcal 8%
Vitamin B3 3.46mg 2.305mg 7%
Zinc 1.4mg 1.84mg 4%
Magnesium 63mg 48mg 4%
Vitamin A 25µg 3%
Potassium 272mg 164mg 3%
Calcium 43mg 9mg 3%
Vitamin E 0.24mg 2%
Fats 2.1g 0.83g 2%
Saturated fat 0.483g 0.077g 2%
Polyunsaturated fat 0.467g 0.243g 1%
Copper 0.197mg 0.207mg 1%
Sodium 27mg 8mg 1%
Monounsaturated fat 0.659g 0.084g 1%
Net carbs 55.72g 23.3g N/A
Sugar 3.07g N/A
Phosphorus 148mg 147mg 0%
Trans fat 0.002g N/A
Tryptophan 0.15mg 0.051mg 0%
Threonine 0.352mg 0.172mg 0%
Isoleucine 0.488mg 0.22mg 0%
Leucine 0.813mg 0.432mg 0%
Lysine 0.336mg 0.161mg 0%
Methionine 0.208mg 0.097mg 0%
Phenylalanine 0.56mg 0.3mg 0%
Valine 0.544mg 0.267mg 0%
Histidine 0.237mg 0.147mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Spinach pasta
8%
Wheat
Minerals Daily Need Coverage Score
48%
Spinach pasta
61%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.406g)
Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 50)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $0.4)
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food is richer in minerals?
?
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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.