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Wheat vs. Spaghetti — In-Depth Nutrition Comparison

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Significant differences between wheat and spaghetti

  • The amount of manganese, iron, phosphorus, zinc, vitamin B3, copper, fiber, selenium, magnesium, and vitamin B1 in wheat is higher than in spaghetti.
  • Wheat covers your daily manganese needs 31% more than spaghetti.
  • Spaghetti has 6 times less vitamin B3 than wheat. Wheat has 2.305mg of vitamin B3, while spaghetti has 0.4mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Pasta, cooked, unenriched, without added salt.

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.
Wheat
Wheat
9
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%
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 +166.7%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +272.7%
Contains more IronIron +252%
Contains more CopperCopper +107%
Contains more ZincZinc +260.8%
Contains more PhosphorusPhosphorus +153.4%
Contains more ManganeseManganese +219.9%
Contains more SeleniumSelenium +20.8%
Contains less SodiumSodium -87.5%

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.
Wheat
Wheat
6
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%
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +476.3%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +57.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Spaghetti DV% diff.
Manganese 1.03mg 0.322mg 31%
Iron 1.76mg 0.5mg 16%
Phosphorus 147mg 58mg 13%
Zinc 1.84mg 0.51mg 12%
Vitamin B3 2.305mg 0.4mg 12%
Copper 0.207mg 0.1mg 12%
Starch 26.01g 11%
Selenium 31.9µg 26.4µg 10%
Fiber 4.3g 1.8g 10%
Magnesium 48mg 18mg 7%
Vitamin B1 0.095mg 0.02mg 6%
Potassium 164mg 44mg 4%
Vitamin B5 0.112mg 2%
Vitamin B6 0.07mg 0.049mg 2%
Folate 11µg 7µg 1%
Choline 6.4mg 1%
Polyunsaturated fat 0.243g 0.326g 1%
Calories 132kcal 158kcal 1%
Vitamin B2 0.03mg 0.02mg 1%
Vitamin E 0.24mg 0.06mg 1%
Carbs 27.6g 30.86g 1%
Protein 5.71g 5.8g 0%
Fats 0.83g 0.93g 0%
Net carbs 23.3g 29.06g N/A
Calcium 9mg 7mg 0%
Sugar 3.07g 0.56g N/A
Sodium 8mg 1mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.176g 0%
Monounsaturated fat 0.084g 0.131g 0%
Tryptophan 0.051mg 0.083mg 0%
Threonine 0.172mg 0.206mg 0%
Isoleucine 0.22mg 0.228mg 0%
Leucine 0.432mg 0.44mg 0%
Lysine 0.161mg 0.133mg 0%
Methionine 0.097mg 0.065mg 0%
Phenylalanine 0.3mg 0.297mg 0%
Valine 0.267mg 0.262mg 0%
Histidine 0.147mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 OtherOther +142.9%
Contains more FatsFats +12%
Contains more CarbsCarbs +11.8%
~equal in Protein ~5.8g
~equal in Water ~62.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
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
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 less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +34.2%

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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/169744/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.