Spaghetti vs. Lentil — In-Depth Nutrition Comparison

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Differences between spaghetti and lentil

Spaghetti is higher in selenium; however, lentil is richer in folate, iron, fiber, phosphorus, copper, vitamin B1, vitamin B5, vitamin B6, and potassium.
Lentil's daily need coverage for folate is 44% higher.
Spaghetti has 9 times more selenium than lentil. While spaghetti has 26.4µg of selenium, lentil has only 2.8µg.
Lentil has a lower glycemic index (29) than spaghetti (49).

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

Spaghetti

Lentil

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

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%

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.

Spaghetti

Lentil

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