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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.

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

Infographic

Lentil vs Spaghetti infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
Contains more Iron +566%
Contains more Calcium +171.4%
Contains more Potassium +738.6%
Contains more Magnesium +100%
Contains more Copper +151%
Contains more Zinc +149%
Contains more Phosphorus +210.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +566%
Contains more Calcium +171.4%
Contains more Potassium +738.6%
Contains more Magnesium +100%
Contains more Copper +151%
Contains more Zinc +149%
Contains more Phosphorus +210.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
10
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +745%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +469.6%
Contains more Vitamin B6 +263.3%
Contains more Vitamin K +∞%
Contains more Folate +2485.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +745%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +469.6%
Contains more Vitamin B6 +263.3%
Contains more Vitamin K +∞%
Contains more Folate +2485.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
3
Spaghetti
Mineral Summary Score
48
Lentil
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
35%
Spaghetti
Carbohydrates
20%
Lentil
31%
Spaghetti
Fats
2%
Lentil
4%
Spaghetti

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 20)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.5)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lentil Spaghetti Opinion
Calories 116 158 Spaghetti
Protein 9.02 5.8 Lentil
Fats 0.38 0.93 Spaghetti
Vitamin C 1.5 0 Lentil
Carbs 20.13 30.86 Spaghetti
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 0.5 Lentil
Calcium 19 7 Lentil
Potassium 369 44 Lentil
Magnesium 36 18 Lentil
Sugar 1.8 0.56 Spaghetti
Fiber 7.9 1.8 Lentil
Copper 0.251 0.1 Lentil
Zinc 1.27 0.51 Lentil
Starch 26.01 Spaghetti
Phosphorus 180 58 Lentil
Sodium 2 1 Spaghetti
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.06 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.02 Lentil
Vitamin B2 0.073 0.02 Lentil
Vitamin B3 1.06 0.4 Lentil
Vitamin B5 0.638 0.112 Lentil
Vitamin B6 0.178 0.049 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0 Lentil
Folate 181 7 Lentil
Trans Fat 0 0
Saturated Fat 0.053 0.176 Lentil
Monounsaturated Fat 0.064 0.131 Spaghetti
Polyunsaturated fat 0.175 0.326 Spaghetti
Tryptophan 0.081 0.083 Spaghetti
Threonine 0.323 0.206 Lentil
Isoleucine 0.39 0.228 Lentil
Leucine 0.654 0.44 Lentil
Lysine 0.63 0.133 Lentil
Methionine 0.077 0.065 Lentil
Phenylalanine 0.445 0.297 Lentil
Valine 0.448 0.262 Lentil
Histidine 0.254 0.132 Lentil
Fructose 0.03 Spaghetti

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.