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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +171.4%
Contains more Iron +566%
Contains more Magnesium +100%
Contains more Phosphorus +210.3%
Contains more Potassium +738.6%
Contains more Zinc +149%
Contains more Copper +151%
Contains more Manganese +53.4%
Contains less Sodium -50%
Contains more Selenium +842.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +171.4%
Contains more Iron +566%
Contains more Magnesium +100%
Contains more Phosphorus +210.3%
Contains more Potassium +738.6%
Contains more Zinc +149%
Contains more Copper +151%
Contains more Manganese +53.4%
Contains less Sodium -50%
Contains more Selenium +842.9%

Vitamin Comparison

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55.5%
Contains more Water +12.1%
Contains more Other +196.4%
Contains more Fats +144.7%
Contains more Carbs +53.3%
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +55.5%
Contains more Water +12.1%
Contains more Other +196.4%
Contains more Fats +144.7%
Contains more Carbs +53.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.9%
Contains more Monounsaturated Fat +104.7%
Contains more Polyunsaturated fat +86.3%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -69.9%
Contains more Monounsaturated Fat +104.7%
Contains more Polyunsaturated fat +86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Lentil Spaghetti Opinion
Net carbs 12.23g 29.06g Spaghetti
Protein 9.02g 5.8g Lentil
Fats 0.38g 0.93g Spaghetti
Carbs 20.13g 30.86g Spaghetti
Calories 116kcal 158kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 1.8g 0.56g Spaghetti
Fiber 7.9g 1.8g Lentil
Calcium 19mg 7mg Lentil
Iron 3.33mg 0.5mg Lentil
Magnesium 36mg 18mg Lentil
Phosphorus 180mg 58mg Lentil
Potassium 369mg 44mg Lentil
Sodium 2mg 1mg Spaghetti
Zinc 1.27mg 0.51mg Lentil
Copper 0.251mg 0.1mg Lentil
Manganese 0.494mg 0.322mg Lentil
Selenium 2.8µg 26.4µg Spaghetti
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.06mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.02mg Lentil
Vitamin B2 0.073mg 0.02mg Lentil
Vitamin B3 1.06mg 0.4mg Lentil
Vitamin B5 0.638mg 0.112mg Lentil
Vitamin B6 0.178mg 0.049mg Lentil
Folate 181µg 7µg Lentil
Vitamin K 1.7µg 0µg Lentil
Tryptophan 0.081mg 0.083mg Spaghetti
Threonine 0.323mg 0.206mg Lentil
Isoleucine 0.39mg 0.228mg Lentil
Leucine 0.654mg 0.44mg Lentil
Lysine 0.63mg 0.133mg Lentil
Methionine 0.077mg 0.065mg Lentil
Phenylalanine 0.445mg 0.297mg Lentil
Valine 0.448mg 0.262mg Lentil
Histidine 0.254mg 0.132mg Lentil
Saturated Fat 0.053g 0.176g Lentil
Monounsaturated Fat 0.064g 0.131g Spaghetti
Polyunsaturated fat 0.175g 0.326g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Lentil
3%
Spaghetti
Minerals Daily Need Coverage Score
46%
Lentil
30%
Spaghetti

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)

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.