Lentil vs. Spaghetti — In-Depth Nutrition Comparison

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Differences between lentil and spaghetti

Lentil is higher in folate, iron, fiber, phosphorus, copper, vitamin B1, vitamin B5, vitamin B6, and potassium; however, spaghetti is richer in selenium.
Lentil's daily need coverage for folate is 44% higher.
Lentil has 8 times more vitamin B1 than spaghetti. While lentil has 0.169mg of vitamin B1, spaghetti has only 0.02mg.
Lentil has a lower glycemic index (29) than spaghetti (49).

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Pasta, cooked, unenriched, without added salt.

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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.

Lentil

Spaghetti

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+171.4%
Contains more PotassiumPotassium	+738.6%
Contains more IronIron	+566%
Contains more CopperCopper	+151%
Contains more ZincZinc	+149%
Contains more PhosphorusPhosphorus	+210.3%
Contains more ManganeseManganese	+53.4%

Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+842.9%

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.

Lentil

Spaghetti

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+83.3%
Contains more Vitamin B1Vitamin B1	+745%
Contains more Vitamin B2Vitamin B2	+265%
Contains more Vitamin B3Vitamin B3	+165%
Contains more Vitamin B5Vitamin B5	+469.6%
Contains more Vitamin B6Vitamin B6	+263.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2485.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	7µg	44%
Selenium	2.8µg	26.4µg	43%
Iron	3.33mg	0.5mg	35%
Fiber	7.9g	1.8g	24%
Copper	0.251mg	0.1mg	17%
Phosphorus	180mg	58mg	17%
Vitamin B1	0.169mg	0.02mg	12%
Starch		26.01g	11%
Vitamin B5	0.638mg	0.112mg	11%
Potassium	369mg	44mg	10%
Vitamin B6	0.178mg	0.049mg	10%
Zinc	1.27mg	0.51mg	7%
Manganese	0.494mg	0.322mg	7%
Protein	9.02g	5.8g	6%
Choline	32.7mg	6.4mg	5%
Carbs	20.13g	30.86g	4%
Magnesium	36mg	18mg	4%
Vitamin B2	0.073mg	0.02mg	4%
Vitamin B3	1.06mg	0.4mg	4%
Calories	116kcal	158kcal	2%
Vitamin C	1.5mg	0mg	2%
Omega-3 (ALA)		0.024g	2%
Fats	0.38g	0.93g	1%
Calcium	19mg	7mg	1%
Vitamin K	1.7µg	0µg	1%
Saturated fat	0.053g	0.176g	1%
Polyunsaturated fat	0.175g	0.326g	1%
Protein per 100 calories	7.8g	3.7g	N/A
Calories per 10 g protein	129kcal	272kcal	N/A
Weight per 100 calories	86g	63g	N/A
Net carbs	12.23g	29.06g	N/A
Sugar	1.8g	0.56g	N/A
Sodium	2mg	1mg	0%
Vitamin E	0.11mg	0.06mg	0%
Monounsaturated fat	0.064g	0.131g	0%
Tryptophan	0.081mg	0.083mg	0%
Threonine	0.323mg	0.206mg	0%
Isoleucine	0.39mg	0.228mg	0%
Leucine	0.654mg	0.44mg	0%
Lysine	0.63mg	0.133mg	0%
Methionine	0.077mg	0.065mg	0%
Phenylalanine	0.445mg	0.297mg	0%
Valine	0.448mg	0.262mg	0%
Histidine	0.254mg	0.132mg	0%
Fructose		0.03g	0%