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Wheat vs Spaghetti - In-Depth Nutrition Comparison

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What are the differences between Wheat and Spaghetti?

  • 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.
  • Wheat has 21 times more Vitamin B1 than Spaghetti. While Wheat has 0.419mg of Vitamin B1, Spaghetti has only 0.02mg.

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

Infographic

Wheat vs Spaghetti 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
7
:
1
Spaghetti
Spaghetti
Contains more Calcium +385.7%
Contains more Iron +604%
Contains more Magnesium +700%
Contains more Phosphorus +775.9%
Contains more Potassium +879.5%
Contains more Zinc +715.7%
Contains more Copper +453%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +385.7%
Contains more Iron +604%
Contains more Magnesium +700%
Contains more Phosphorus +775.9%
Contains more Potassium +879.5%
Contains more Zinc +715.7%
Contains more Copper +453%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Spaghetti
Spaghetti
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +734.8%
Contains more Vitamin B6 +755.1%
Contains more Folate +514.3%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +734.8%
Contains more Vitamin B6 +755.1%
Contains more Folate +514.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Spaghetti
Spaghetti
Contains more Protein +135.9%
Contains more Fats +165.6%
Contains more Carbs +130.5%
Contains more Other +535.7%
Contains more Water +467.9%
Wheat
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
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +135.9%
Contains more Fats +165.6%
Contains more Carbs +130.5%
Contains more Other +535.7%
Contains more Water +467.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +162.6%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -61.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +162.6%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -61.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Spaghetti
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Wheat Spaghetti Opinion
Net carbs 71.13g 29.06g Wheat
Protein 13.68g 5.8g Wheat
Fats 2.47g 0.93g Wheat
Carbs 71.13g 30.86g Wheat
Calories 339kcal 158kcal Wheat
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Wheat
Fiber 1.8g Spaghetti
Calcium 34mg 7mg Wheat
Iron 3.52mg 0.5mg Wheat
Magnesium 144mg 18mg Wheat
Phosphorus 508mg 58mg Wheat
Potassium 431mg 44mg Wheat
Sodium 2mg 1mg Spaghetti
Zinc 4.16mg 0.51mg Wheat
Copper 0.553mg 0.1mg Wheat
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.419mg 0.02mg Wheat
Vitamin B2 0.121mg 0.02mg Wheat
Vitamin B3 6.738mg 0.4mg Wheat
Vitamin B5 0.935mg 0.112mg Wheat
Vitamin B6 0.419mg 0.049mg Wheat
Folate 43µg 7µg Wheat
Tryptophan 0.176mg 0.083mg Wheat
Threonine 0.366mg 0.206mg Wheat
Isoleucine 0.533mg 0.228mg Wheat
Leucine 0.934mg 0.44mg Wheat
Lysine 0.303mg 0.133mg Wheat
Methionine 0.221mg 0.065mg Wheat
Phenylalanine 0.681mg 0.297mg Wheat
Valine 0.594mg 0.262mg Wheat
Histidine 0.322mg 0.132mg Wheat
Saturated Fat 0.454g 0.176g Spaghetti
Monounsaturated Fat 0.344g 0.131g Wheat
Polyunsaturated fat 0.978g 0.326g Wheat
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
3%
Spaghetti
Minerals Daily Need Coverage Score
100%
Wheat
14%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.56g)
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 richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.278g)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.