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

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.

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

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.

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%
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%
Omega-3 - ALA	0.024g		N/A