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Wheat vs. Spinach pasta — In-Depth Nutrition Comparison

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The main differences between Wheat and Spinach pasta

  • Wheat is richer in Manganese, yet Spinach pasta is richer in Vitamin B1, Folate, Vitamin B2, Iron, Vitamin B6, Vitamin B12, and Vitamin B3.
  • Daily need coverage for Vitamin B1 from Spinach pasta is 43% higher.

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

Infographic

Wheat vs Spinach pasta 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.
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%
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%
Contains more ZincZinc +31.4%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +31.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +87.5%
~equal in Copper ~0.197mg
~equal in Phosphorus ~148mg

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
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% 0.24% 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% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin AVitamin A +5925%
Contains more Vitamin B1Vitamin B1 +541.1%
Contains more Vitamin B2Vitamin B2 +1226.7%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1509.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Spinach pasta
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 Wheat Spinach pasta Opinion
Calories 132kcal 289kcal Spinach pasta
Protein 5.71g 11.26g Spinach pasta
Fats 0.83g 2.1g Spinach pasta
Net carbs 23.3g 55.72g Spinach pasta
Carbs 27.6g 55.72g Spinach pasta
Cholesterol 0mg 73mg Wheat
Magnesium 48mg 63mg Spinach pasta
Calcium 9mg 43mg Spinach pasta
Potassium 164mg 272mg Spinach pasta
Iron 1.76mg 3.3mg Spinach pasta
Sugar 3.07g Spinach pasta
Fiber 4.3g Wheat
Copper 0.207mg 0.197mg Wheat
Zinc 1.84mg 1.4mg Wheat
Phosphorus 147mg 148mg Spinach pasta
Sodium 8mg 27mg Wheat
Vitamin A 4IU 241IU Spinach pasta
Vitamin A RAE 25µg Spinach pasta
Vitamin E 0.24mg Wheat
Manganese 1.03mg 0.781mg Wheat
Selenium 31.9µg Wheat
Vitamin B1 0.095mg 0.609mg Spinach pasta
Vitamin B2 0.03mg 0.398mg Spinach pasta
Vitamin B3 2.305mg 3.46mg Spinach pasta
Vitamin B5 0.688mg Spinach pasta
Vitamin B6 0.07mg 0.315mg Spinach pasta
Vitamin B12 0µg 0.31µg Spinach pasta
Folate 11µg 177µg Spinach pasta
Trans Fat 0.002g Spinach pasta
Saturated Fat 0.077g 0.483g Wheat
Monounsaturated Fat 0.084g 0.659g Spinach pasta
Polyunsaturated fat 0.243g 0.467g Spinach pasta
Tryptophan 0.051mg 0.15mg Spinach pasta
Threonine 0.172mg 0.352mg Spinach pasta
Isoleucine 0.22mg 0.488mg Spinach pasta
Leucine 0.432mg 0.813mg Spinach pasta
Lysine 0.161mg 0.336mg Spinach pasta
Methionine 0.097mg 0.208mg Spinach pasta
Phenylalanine 0.3mg 0.56mg Spinach pasta
Valine 0.267mg 0.544mg Spinach pasta
Histidine 0.147mg 0.237mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Spinach pasta
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
8%
Wheat
47%
Spinach pasta
Minerals Daily Need Coverage Score
61%
Wheat
48%
Spinach pasta

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.