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  6. Flour vs. Spaghetti

Flour vs. Spaghetti — In-Depth Nutrition Comparison

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Important differences between flour and spaghetti

  • 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 contains 26 times more folate than spaghetti. Flour contains 183µg of folate, while spaghetti contains 7µg.
  • 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 Wheat flour, white, all-purpose, enriched, bleached and Pasta, cooked, unenriched, without added salt.

Infographic

Flour vs Spaghetti 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.
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%
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 +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%
Contains less SodiumSodium -50%

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.
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%
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%
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%
Contains more Vitamin B6Vitamin B6 +11.4%
~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 Flour Spaghetti DV% diff.
Vitamin B1 0.785mg 0.02mg 64%
Iron 4.64mg 0.5mg 52%
Folate 183µg 7µg 44%
Vitamin B2 0.494mg 0.02mg 36%
Vitamin B3 5.904mg 0.4mg 34%
Manganese 0.682mg 0.322mg 16%
Carbs 76.31g 30.86g 15%
Selenium 33.9µg 26.4µg 14%
Starch 26.01g 11%
Calories 364kcal 158kcal 10%
Protein 10.33g 5.8g 9%
Phosphorus 108mg 58mg 7%
Vitamin B5 0.438mg 0.112mg 7%
Copper 0.144mg 0.1mg 5%
Fiber 2.7g 1.8g 4%
Potassium 107mg 44mg 2%
Zinc 0.7mg 0.51mg 2%
Magnesium 22mg 18mg 1%
Calcium 15mg 7mg 1%
Choline 10.4mg 6.4mg 1%
Polyunsaturated fat 0.413g 0.326g 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 272kcal N/A
Weight per 100 calories 27g 63g N/A
Fats 0.98g 0.93g 0%
Net carbs 73.61g 29.06g N/A
Sugar 0.27g 0.56g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.06mg 0.06mg 0%
Vitamin B6 0.044mg 0.049mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.155g 0.176g 0%
Monounsaturated fat 0.087g 0.131g 0%
Tryptophan 0.127mg 0.083mg 0%
Threonine 0.281mg 0.206mg 0%
Isoleucine 0.357mg 0.228mg 0%
Leucine 0.71mg 0.44mg 0%
Lysine 0.228mg 0.133mg 0%
Methionine 0.183mg 0.065mg 0%
Phenylalanine 0.52mg 0.297mg 0%
Valine 0.415mg 0.262mg 0%
Histidine 0.23mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +78.1%
Contains more CarbsCarbs +147.3%
Contains more OtherOther +64.3%
Contains more WaterWater +421.2%
~equal in Fats ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -11.9%
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains more Mono. FatMonounsaturated fat +50.6%

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