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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" 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
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%
Contains less SodiumSodium -50%

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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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%
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 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +135.9%
Contains more FatsFats +165.6%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +535.7%
Contains more WaterWater +467.9%

Fat Type Comparison

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

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. 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.