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White Bread vs. Spaghetti — In-Depth Nutrition Comparison

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Significant differences between White Bread and Spaghetti

  • White Bread has more Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Calcium, Manganese, and Vitamin B5, however, Spaghetti is richer in Selenium.
  • White Bread covers your daily Vitamin B1 needs 43% more than Spaghetti.
  • Spaghetti has 490 times less Sodium than White Bread. White Bread has 490mg of Sodium, while Spaghetti has 1mg.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Pasta, cooked, unenriched, without added salt.

Infographic

White Bread 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +27.8%
Contains more CalciumCalcium +1957.1%
Contains more PotassiumPotassium +186.4%
Contains more IronIron +622%
Contains more ZincZinc +45.1%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +66.5%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +20%
~equal in Copper ~0.1mg

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 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% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +1115%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +378.6%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1485.7%
Contains more CholineCholine +128.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +52.6%
Contains more FatsFats +258.1%
Contains more CarbsCarbs +60.1%
Contains more OtherOther +607.1%
Contains more WaterWater +70.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +357.3%
Contains more Poly. FatPolyunsaturated fat +391.4%
Contains less Sat. FatSaturated Fat -74.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more StarchStarch +42.9%
Contains more GlucoseGlucose +3825%
Contains more FructoseFructose +8000%
Contains more MaltoseMaltose +317.5%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Spaghetti
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 White Bread Spaghetti Opinion
Calories 266kcal 158kcal White Bread
Protein 8.85g 5.8g White Bread
Fats 3.33g 0.93g White Bread
Net carbs 46.72g 29.06g White Bread
Carbs 49.42g 30.86g White Bread
Magnesium 23mg 18mg White Bread
Calcium 144mg 7mg White Bread
Potassium 126mg 44mg White Bread
Iron 3.61mg 0.5mg White Bread
Sugar 5.67g 0.56g Spaghetti
Fiber 2.7g 1.8g White Bread
Copper 0.101mg 0.1mg White Bread
Zinc 0.74mg 0.51mg White Bread
Starch 37.17g 26.01g White Bread
Phosphorus 98mg 58mg White Bread
Sodium 490mg 1mg Spaghetti
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.06mg White Bread
Manganese 0.536mg 0.322mg White Bread
Selenium 22µg 26.4µg Spaghetti
Vitamin B1 0.533mg 0.02mg White Bread
Vitamin B2 0.243mg 0.02mg White Bread
Vitamin B3 4.78mg 0.4mg White Bread
Vitamin B5 0.536mg 0.112mg White Bread
Vitamin B6 0.087mg 0.049mg White Bread
Vitamin K 0.2µg 0µg White Bread
Folate 111µg 7µg White Bread
Trans Fat 0.027g 0g Spaghetti
Choline 14.6mg 6.4mg White Bread
Saturated Fat 0.698g 0.176g Spaghetti
Monounsaturated Fat 0.599g 0.131g White Bread
Polyunsaturated fat 1.602g 0.326g White Bread
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg Spaghetti
Isoleucine 0.228mg Spaghetti
Leucine 0.44mg Spaghetti
Lysine 0.133mg Spaghetti
Methionine 0.065mg Spaghetti
Phenylalanine 0.297mg Spaghetti
Valine 0.262mg Spaghetti
Histidine 0.132mg Spaghetti
Fructose 2.43g 0.03g White Bread
Omega-3 - EPA 0.001g 0g White Bread
Omega-3 - ALA 0.166g 0.024g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Spaghetti
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
33%
White Bread
3%
Spaghetti
Minerals Daily Need Coverage Score
56%
White Bread
30%
Spaghetti

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.6)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 5.11g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.522g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.