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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, protein, vitamin B12, and carbs.
  • Daily need coverage for vitamin B1 for 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Wheat
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Wheat
Wheat
1
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +541.1%
Contains more Vitamin B2Vitamin B2 +1226.7%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +∞%
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

All nutrients comparison - raw data values

Nutrient Wheat Spinach pasta DV% diff.
Selenium 31.9µg 58%
Vitamin B1 0.095mg 0.609mg 43%
Folate 11µg 177µg 42%
Vitamin B2 0.03mg 0.398mg 28%
Cholesterol 0mg 73mg 24%
Iron 1.76mg 3.3mg 19%
Vitamin B6 0.07mg 0.315mg 19%
Fiber 4.3g 17%
Vitamin B5 0.688mg 14%
Vitamin B12 0µg 0.31µg 13%
Protein 5.71g 11.26g 11%
Manganese 1.03mg 0.781mg 11%
Carbs 27.6g 55.72g 9%
Calories 132kcal 289kcal 8%
Vitamin B3 2.305mg 3.46mg 7%
Magnesium 48mg 63mg 4%
Zinc 1.84mg 1.4mg 4%
Calcium 9mg 43mg 3%
Potassium 164mg 272mg 3%
Vitamin A 25µg 3%
Fats 0.83g 2.1g 2%
Vitamin E 0.24mg 2%
Saturated fat 0.077g 0.483g 2%
Copper 0.207mg 0.197mg 1%
Sodium 8mg 27mg 1%
Monounsaturated fat 0.084g 0.659g 1%
Polyunsaturated fat 0.243g 0.467g 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 231kcal 257kcal N/A
Weight per 100 calories 76g 35g N/A
Unsaturated / Saturated Fat ratio 4.2 2.3 N/A
Net carbs 23.3g 55.72g N/A
Sugar 3.07g N/A
Phosphorus 147mg 148mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.15mg 0%
Threonine 0.172mg 0.352mg 0%
Isoleucine 0.22mg 0.488mg 0%
Leucine 0.432mg 0.813mg 0%
Lysine 0.161mg 0.336mg 0%
Methionine 0.097mg 0.208mg 0%
Phenylalanine 0.3mg 0.56mg 0%
Valine 0.267mg 0.544mg 0%
Histidine 0.147mg 0.237mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
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%

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
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%

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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. 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.