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  6. Spaghetti vs. Canola oil

Spaghetti vs. Canola oil — In-Depth Nutrition Comparison

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Summary of differences between spaghetti and canola oil

  • Spaghetti has more selenium, manganese, copper, phosphorus, fiber, and iron, while canola oil has more vitamin E and vitamin K.
  • Canola oil covers your daily need for vitamin E, 116% more than spaghetti.
  • The amount of saturated fat in spaghetti is lower.
  • Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of spaghetti is 49.

These are the specific foods used in this comparison Pasta, cooked, unenriched, without added salt and Oil, canola.

Infographic

Spaghetti vs Canola oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3100%
Contains more Vitamin EVitamin E +29000%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Canola oil DV% diff.
Polyunsaturated fat 0.326g 28.142g 185%
Monounsaturated fat 0.131g 63.276g 158%
Fats 0.93g 100g 152%
Vitamin E 0.06mg 17.46mg 116%
Vitamin K 0µg 71.3µg 59%
Selenium 26.4µg 0µg 48%
Calories 158kcal 884kcal 36%
Saturated fat 0.176g 7.365g 33%
Manganese 0.322mg 0mg 14%
Protein 5.8g 0g 12%
Copper 0.1mg 0mg 11%
Starch 26.01g 11%
Carbs 30.86g 0g 10%
Phosphorus 58mg 0mg 8%
Fiber 1.8g 0g 7%
Iron 0.5mg 0mg 6%
Zinc 0.51mg 0mg 5%
Magnesium 18mg 0mg 4%
Vitamin B6 0.049mg 0mg 4%
Vitamin B3 0.4mg 0mg 3%
Vitamin B2 0.02mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Vitamin B5 0.112mg 0mg 2%
Folate 7µg 0µg 2%
Choline 6.4mg 0.2mg 1%
Potassium 44mg 0mg 1%
Calcium 7mg 0mg 1%
Net carbs 29.06g 0g N/A
Sugar 0.56g 0g N/A
Sodium 1mg 0mg 0%
Trans fat 0g 0.395g N/A
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +10652.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +48202.3%
Contains more Poly. FatPolyunsaturated fat +8532.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.