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  6. Spaghetti vs. Groat

Spaghetti vs. Groat — In-Depth Nutrition Comparison

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How are spaghetti and groat different?

  • Spaghetti is higher in selenium; however, groat is richer in copper, magnesium, manganese, vitamin B3, phosphorus, fiber, vitamin B2, vitamin B5, and iron.
  • Daily need coverage for copper for groat is 111% higher.
  • Spaghetti contains 3 times more selenium than groat. While spaghetti contains 26.4µg of selenium, groat contains only 8.3µg.

Pasta, cooked, unenriched, without added salt and Buckwheat are the varieties used in this article.

Infographic

Spaghetti vs Groat 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more SeleniumSelenium +218.1%
Contains more MagnesiumMagnesium +1183.3%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +945.5%
Contains more IronIron +340%
Contains more CopperCopper +1000%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +498.3%
Contains more ManganeseManganese +303.7%
~equal in Sodium ~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 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%
Groat
Groat
6
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% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +2025%
Contains more Vitamin B3Vitamin B3 +1655%
Contains more Vitamin B5Vitamin B5 +1000.9%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more FolateFolate +328.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Groat DV% diff.
Copper 0.1mg 1.1mg 111%
Magnesium 18mg 231mg 51%
Manganese 0.322mg 1.3mg 43%
Phosphorus 58mg 347mg 41%
Vitamin B3 0.4mg 7.02mg 41%
Fiber 1.8g 10g 33%
Selenium 26.4µg 8.3µg 33%
Vitamin B2 0.02mg 0.425mg 31%
Vitamin B5 0.112mg 1.233mg 22%
Iron 0.5mg 2.2mg 21%
Zinc 0.51mg 2.4mg 17%
Protein 5.8g 13.25g 15%
Carbs 30.86g 71.5g 14%
Potassium 44mg 460mg 12%
Vitamin B6 0.049mg 0.21mg 12%
Starch 26.01g 11%
Calories 158kcal 343kcal 9%
Vitamin B1 0.02mg 0.101mg 7%
Folate 7µg 30µg 6%
Polyunsaturated fat 0.326g 1.039g 5%
Fats 0.93g 3.4g 4%
Saturated fat 0.176g 0.741g 3%
Monounsaturated fat 0.131g 1.04g 2%
Calcium 7mg 18mg 1%
Choline 6.4mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 272kcal 259kcal N/A
Weight per 100 calories 63g 29g N/A
Unsaturated / Saturated Fat ratio 2.6 2.8 N/A
Net carbs 29.06g 61.5g N/A
Sugar 0.56g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.083mg 0.192mg 0%
Threonine 0.206mg 0.506mg 0%
Isoleucine 0.228mg 0.498mg 0%
Leucine 0.44mg 0.832mg 0%
Lysine 0.133mg 0.672mg 0%
Methionine 0.065mg 0.172mg 0%
Phenylalanine 0.297mg 0.52mg 0%
Valine 0.262mg 0.678mg 0%
Histidine 0.132mg 0.309mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +537.2%
Contains more ProteinProtein +128.4%
Contains more FatsFats +265.6%
Contains more CarbsCarbs +131.7%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +693.9%
Contains more Poly. FatPolyunsaturated fat +218.7%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.