Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Cooked Spinach Spaghetti

Weight per 100 calories

Cooked Whole-wheat Pasta

67g

Cooked Spinach Spaghetti

77g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Cooked Spinach Spaghetti?

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Cooked Spinach Spaghetti

14%

82%

100 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Cooked Spinach Spaghetti

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

0.5%0.48g

1.15 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.22%0.07g

0.16 gvs0.07 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g

Omega 3

1.44%0.023g

0.024 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.12%0.36g

Omega 6

1.03%0.17g

0.36 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

15.5%20g

20 gvs20 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.69%0.5g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.065%0.047g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.047 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.047g

Glucose

0.047 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g

Sucrose

0.13 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.9%2.6g

Fiber

2.6 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.18%4.02g

Protein

6.3%3.52g

4.02 gvs3.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Whole-wheat Pastavs Cooked Spinach Spaghetti

0%0μg

Vitamin A

0.68%6.15μg

RAE, retinol activity equivalents

0 μgvs6.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.72%0.1mg

Vitamin B1

6.2%0.075mg

Thiamine

0.1 mgvs0.075 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.066 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg

Vitamin B3

7.36%1.18mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs1.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.6%0.18mg

Vitamin B5

2.8%0.14mg

Pantothenic acid

0.18 mgvs0.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.8%0.062mg

Vitamin B6

5.7%0.074mg

Pyridoxine

0.062 mgvs0.074 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.52%14μg

Vitamin B9

2.3%9.23μg

Folates and Folic Acid

14 μgvs9.23 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.03%0.15mg

Vitamin E

Tocopherols and Tocotrienols

0.15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.4μg

Vitamin K

Phytomenadione or phylloquinone

0.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Whole-wheat Pastavs Cooked Spinach Spaghetti

0.87%8.72mg

Calcium

2.3%23mg

8.72 mgvs23 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg

Copper

17.5%0.16mg

0.15 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.4%1.15mg

Iron

10%0.8mg

1.15 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.63%36.2mg

Magnesium

11.4%47.7mg

36.2 mgvs47.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.5%0.89mg

Manganese

50.3%1.16mg

0.89 mgvs1.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%85.2mg

Phosphorus

12%83mg

85.2 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.9%64.4mg

Potassium

1.3%44.6mg

64.4 mgvs44.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44.3%24.4μg

Selenium

31%17μg

24.4 μgvs17 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.7mg

Sodium

0.72%10.8mg

2.7 mgvs10.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.18%0.9mg

Zinc

7.55%0.83mg

0.9 mgvs0.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.12%41.5g

Water

1.4%52.4g

41.5 gvs52.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

Cooked Whole-wheat Pasta has 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked Spinach Spaghetti.
Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

Cooked Whole-wheat Pasta has 1.4 times more Iron, 1.4 times more Potassium and 1.4 times more Selenium than Cooked Spinach Spaghetti.
While Cooked Spinach Spaghetti contains 2.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Water than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Whole-wheat Pasta has 2.4 times more Fat and 2.1 times more Omega 6 than Cooked Spinach Spaghetti.
Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Whole-wheat PastaVS Spinach Spaghetti Cooked Spinach SpaghettiVS Spinach Spaghetti Cooked Whole-wheat PastaVS Wheat Bread FlourCooked Spinach SpaghettiVS Wheat Bread Flour

Compare Foods

Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Cooked Spinach Spaghetti

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Cooked Spinach Spaghetti?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: