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Spaghetti vs. Lentil soup — In-Depth Nutrition Comparison

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How are spaghetti and lentil soup different?

  • Spaghetti is richer in selenium and manganese, while lentil soup is higher in iron.
  • Spaghetti covers your daily need for selenium, 47% more than lentil soup.
  • Spaghetti contains 3 times more manganese than lentil soup. Spaghetti contains 0.322mg of manganese, while lentil soup contains 0.12mg.
  • Spaghetti is lower in sodium.

Pasta, cooked, unenriched, without added salt and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Spaghetti vs Lentil soup 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.
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +42.9%
Contains more ZincZinc +70%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +168.3%
Contains more SeleniumSelenium +8700%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +227.3%
Contains more IronIron +114%
Contains more PhosphorusPhosphorus +27.6%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +83.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +185.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +55.1%
Contains more CarbsCarbs +278.2%
Contains more FatsFats +20.4%
Contains more WaterWater +38%
Contains more OtherOther +339.3%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Poly. FatPolyunsaturated fat +150.8%
Contains more Mono. FatMonounsaturated fat +296.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Lentil soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Lentil soup DV% diff.
Selenium 26.4µg 0.3µg 47%
Sodium 1mg 532mg 23%
Starch 26.01g 11%
Manganese 0.322mg 0.12mg 9%
Carbs 30.86g 8.16g 8%
Iron 0.5mg 1.07mg 7%
Fiber 1.8g 7%
Calories 158kcal 56kcal 5%
Vitamin B12 0µg 0.12µg 5%
Protein 5.8g 3.74g 4%
Vitamin B1 0.02mg 0.07mg 4%
Folate 7µg 20µg 3%
Copper 0.1mg 0.07mg 3%
Potassium 44mg 144mg 3%
Vitamin B6 0.049mg 0.09mg 3%
Vitamin C 0mg 1.7mg 2%
Zinc 0.51mg 0.3mg 2%
Phosphorus 58mg 74mg 2%
Magnesium 18mg 9mg 2%
Vitamin B2 0.02mg 0.045mg 2%
Vitamin B5 0.112mg 0.14mg 1%
Vitamin B3 0.4mg 0.545mg 1%
Saturated fat 0.176g 0.45g 1%
Monounsaturated fat 0.131g 0.52g 1%
Choline 6.4mg 1%
Polyunsaturated fat 0.326g 0.13g 1%
Vitamin A 0µg 7µg 1%
Calcium 7mg 17mg 1%
Cholesterol 0mg 3mg 1%
Fats 0.93g 1.12g 0%
Net carbs 29.06g 8.16g N/A
Sugar 0.56g N/A
Vitamin E 0.06mg 0%
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 N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Spaghetti
8%
Lentil soup
Minerals Daily Need Coverage Score
30%
Spaghetti
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 0.274g)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 5)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1.6)
Which food is richer in vitamins?
Lentil soup
Lentil soup is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.