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  6. Spaghetti vs. Flour

Spaghetti vs. Flour — In-Depth Nutrition Comparison

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Important differences between spaghetti and flour

  • Flour has more vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, selenium, phosphorus, and vitamin B5 than spaghetti.
  • Flour's daily need coverage for vitamin B1 is 64% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of spaghetti is 49.

The food varieties used in the comparison are Pasta, cooked, unenriched, without added salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Spaghetti vs Flour 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%
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +828%
Contains more CopperCopper +44%
Contains more ZincZinc +37.3%
Contains more PhosphorusPhosphorus +86.2%
Contains more ManganeseManganese +111.8%
Contains more SeleniumSelenium +28.4%

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%
Flour
Flour
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +291.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2514.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Flour DV% diff.
Vitamin B1 0.02mg 0.785mg 64%
Iron 0.5mg 4.64mg 52%
Folate 7µg 183µg 44%
Vitamin B2 0.02mg 0.494mg 36%
Vitamin B3 0.4mg 5.904mg 34%
Manganese 0.322mg 0.682mg 16%
Carbs 30.86g 76.31g 15%
Selenium 26.4µg 33.9µg 14%
Starch 26.01g 11%
Calories 158kcal 364kcal 10%
Protein 5.8g 10.33g 9%
Phosphorus 58mg 108mg 7%
Vitamin B5 0.112mg 0.438mg 7%
Copper 0.1mg 0.144mg 5%
Fiber 1.8g 2.7g 4%
Potassium 44mg 107mg 2%
Zinc 0.51mg 0.7mg 2%
Magnesium 18mg 22mg 1%
Calcium 7mg 15mg 1%
Choline 6.4mg 10.4mg 1%
Polyunsaturated fat 0.326g 0.413g 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 272kcal 352kcal N/A
Weight per 100 calories 63g 27g N/A
Fats 0.93g 0.98g 0%
Net carbs 29.06g 73.61g N/A
Sugar 0.56g 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.06mg 0.06mg 0%
Vitamin B6 0.049mg 0.044mg 0%
Vitamin K 0µg 0.3µg 0%
Saturated fat 0.176g 0.155g 0%
Monounsaturated fat 0.131g 0.087g 0%
Tryptophan 0.083mg 0.127mg 0%
Threonine 0.206mg 0.281mg 0%
Isoleucine 0.228mg 0.357mg 0%
Leucine 0.44mg 0.71mg 0%
Lysine 0.133mg 0.228mg 0%
Methionine 0.065mg 0.183mg 0%
Phenylalanine 0.297mg 0.52mg 0%
Valine 0.262mg 0.415mg 0%
Histidine 0.132mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +421.2%
Contains more ProteinProtein +78.1%
Contains more CarbsCarbs +147.3%
Contains more OtherOther +64.3%
~equal in Fats ~0.98g

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +50.6%
Contains less Sat. FatSaturated fat -11.9%
Contains more Poly. FatPolyunsaturated fat +26.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.