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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +604%
Contains more Calcium +385.7%
Contains more Potassium +879.5%
Contains more Magnesium +700%
Contains more Copper +453%
Contains more Zinc +715.7%
Contains more Phosphorus +775.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +604%
Contains more Calcium +385.7%
Contains more Potassium +879.5%
Contains more Magnesium +700%
Contains more Copper +453%
Contains more Zinc +715.7%
Contains more Phosphorus +775.9%
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
6
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
3
Spaghetti
Mineral Summary Score
100
Wheat
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
35%
Spaghetti
Carbohydrates
71%
Wheat
31%
Spaghetti
Fats
11%
Wheat
4%
Spaghetti

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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Wheat Spaghetti Opinion
Calories 339 158 Wheat
Protein 13.68 5.8 Wheat
Fats 2.47 0.93 Wheat
Vitamin C 0 0
Carbs 71.13 30.86 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.5 Wheat
Calcium 34 7 Wheat
Potassium 431 44 Wheat
Magnesium 144 18 Wheat
Sugar 0.56 Wheat
Fiber 1.8 Spaghetti
Copper 0.553 0.1 Wheat
Zinc 4.16 0.51 Wheat
Starch 26.01 Spaghetti
Phosphorus 508 58 Wheat
Sodium 2 1 Spaghetti
Vitamin A 0 0
Vitamin E 0.06 Spaghetti
Vitamin D 0 0
Vitamin B1 0.419 0.02 Wheat
Vitamin B2 0.121 0.02 Wheat
Vitamin B3 6.738 0.4 Wheat
Vitamin B5 0.935 0.112 Wheat
Vitamin B6 0.419 0.049 Wheat
Vitamin B12 0 0
Vitamin K 0 Spaghetti
Folate 43 7 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.454 0.176 Spaghetti
Monounsaturated Fat 0.344 0.131 Wheat
Polyunsaturated fat 0.978 0.326 Wheat
Tryptophan 0.176 0.083 Wheat
Threonine 0.366 0.206 Wheat
Isoleucine 0.533 0.228 Wheat
Leucine 0.934 0.44 Wheat
Lysine 0.303 0.133 Wheat
Methionine 0.221 0.065 Wheat
Phenylalanine 0.681 0.297 Wheat
Valine 0.594 0.262 Wheat
Histidine 0.322 0.132 Wheat
Fructose 0.03 Spaghetti

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.