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

Weight per 100 calories

Cooked Whole-wheat Pasta

67g

Spinach Spaghetti

27g

Dry Spinach Spaghetti has 2.5 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Spinach Spaghetti

15%

81%

100 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs 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

0.44%0.42g

1.15 gvs0.42 g

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

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0.51%0.16g

Saturated Fat

0.19%0.061g

0.16 gvs0.061 g

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

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1.5%0.024g

Omega 3

1.24%0.02g

0.024 gvs0.02 g

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

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2.12%0.36g

Omega 6

0.9%0.15g

0.36 gvs0.15 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

1%0.73g

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

0.5 gvs0.73 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

7.5%2.85g

2.6 gvs2.85 g

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

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7.18%4.02g

Protein

6.4%3.6g

4.02 gvs3.6 g

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

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Vitamins

Cooked Whole-wheat Pastavs Spinach Spaghetti

0%0μg

Vitamin A

0.69%6.2μg

RAE, retinol activity equivalents

0 μgvs6.2 μg

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

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8.72%0.1mg

Vitamin B1

8.36%0.1mg

Thiamine

0.1 mgvs0.1 mg

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

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5.1%0.066mg

Vitamin B2

4.05%0.053mg

Riboflavin

0.066 mgvs0.053 mg

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

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13%2.1mg

Vitamin B3

7.64%1.22mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs1.22 mg

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

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3.6%0.18mg

Vitamin B5

6.5%0.33mg

Pantothenic acid

0.18 mgvs0.33 mg

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

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4.8%0.062mg

Vitamin B6

6.68%0.087mg

Pyridoxine

0.062 mgvs0.087 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

3.23%13μg

Folates and Folic Acid

14 μgvs13 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

1.33%0.2mg

Tocopherols and Tocotrienols

0.15 mgvs0.2 mg

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

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0.34%0.4μg

Vitamin K

34%40.7μg

Phytomenadione or phylloquinone

0.4 μgvs40.7 μg

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

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Minerals

Cooked Whole-wheat Pastavs Spinach Spaghetti

0.87%8.72mg

Calcium

1.56%15.6mg

8.72 mgvs15.6 mg

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

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16.8%0.15mg

Copper

15%0.13mg

0.15 mgvs0.13 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

7.16%0.57mg

1.15 mgvs0.57 mg

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

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8.63%36.2mg

Magnesium

11%46.8mg

36.2 mgvs46.8 mg

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

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38.5%0.89mg

Manganese

31%0.71mg

0.89 mgvs0.71 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

12.7%89.2mg

85.2 mgvs89.2 mg

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

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1.9%64.4mg

Potassium

2.97%101mg

64.4 mgvs101 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

0.65%9.68mg

2.7 mgvs9.68 mg

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

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8.18%0.9mg

Zinc

6.74%0.74mg

0.9 mgvs0.74 mg

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

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1.12%41.5g

Water

0.061%2.24g

41.5 gvs2.24 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 Spinach Spaghetti :

Cooked Whole-wheat Pasta has 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dry Spinach Spaghetti .
While Dry Spinach Spaghetti contains 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and 101.1 times more Vitamin K than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Dry 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 Spinach Spaghetti :

Cooked Whole-wheat Pasta has 2 times more Iron, 1.2 times more Manganese, 1.4 times more Selenium, 1.2 times more Zinc and 18.5 times more Water than Dry Spinach Spaghetti .
While Dry Spinach Spaghetti contains 1.8 times more Calcium, 1.3 times more Magnesium and 1.6 times more Potassium than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Whole-wheat Pasta has 2.7 times more Fat, 1.2 times more Omega 3 and 2.4 times more Omega 6 than Dry Spinach Spaghetti .
While Dry Spinach Spaghetti contains 1.5 times more Sugars than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Dry Spinach Spaghetti have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Whole-wheat PastaVS Cooked Spinach SpaghettiSpinach Spaghetti VS Cooked Spinach Spaghetti

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: