Comparing Nutrients in 500 calories Cooked Whole-wheat Pasta VS Cooked Spinach Spaghetti

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Cooked Spinach Spaghetti: 385g

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

Which food has more nutrients per 500 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%	4%	82%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.74g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	77.4% 101g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.32% 0.23g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	NA	38g per day for Men 19-50 years
Protein	36% 20g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.4% 30.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.6% 70.5μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.15% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	87.6% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	72% 5.77mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	56.8% 238mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	252% 5.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 426mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	37.8% 4.15mg	11mg per day for Men 19-50 years
Water	5.6% 207g	7.1% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.