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Spaghetti vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between spaghetti and vegetable

  • Spaghetti has more selenium; however, vegetable is higher in vitamin A, vitamin K, fiber, and vitamin B2.
  • Vegetable covers your daily vitamin A needs 86% more than spaghetti.
  • Vegetable contains 88 times less selenium than spaghetti. Spaghetti contains 26.4µg of selenium, while vegetable contains 0.3µg.
  • Spaghetti has less sugar.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spaghetti vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CopperCopper +20.5%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +8700%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +284.1%
Contains more IronIron +64%
Contains more ManganeseManganese +17.7%
~equal in Zinc ~0.49mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +276.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +102.8%
Contains more FatsFats +520%
Contains more CarbsCarbs +135.8%
Contains more WaterWater +34%
Contains more OtherOther +139.3%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1210%
Contains more Poly. FatPolyunsaturated fat +352.8%
Contains less Sat. FatSaturated fat -82.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Vegetable DV% diff.
Selenium 26.4µg 0.3µg 47%
Vitamin A 0µg 214µg 24%
Vitamin K 0µg 23.5µg 20%
Starch 26.01g 11%
Fiber 1.8g 4.4g 10%
Vitamin B2 0.02mg 0.12mg 8%
Protein 5.8g 2.86g 6%
Carbs 30.86g 13.09g 6%
Calories 158kcal 65kcal 5%
Vitamin B1 0.02mg 0.071mg 4%
Vitamin C 0mg 3.2mg 4%
Iron 0.5mg 0.82mg 4%
Potassium 44mg 169mg 4%
Choline 6.4mg 24.1mg 3%
Folate 7µg 19µg 3%
Vitamin B3 0.4mg 0.851mg 3%
Vitamin B6 0.049mg 0.074mg 2%
Manganese 0.322mg 0.379mg 2%
Vitamin E 0.06mg 0.38mg 2%
Calcium 7mg 25mg 2%
Polyunsaturated fat 0.326g 0.072g 2%
Copper 0.1mg 0.083mg 2%
Saturated fat 0.176g 0.031g 1%
Magnesium 18mg 22mg 1%
Sodium 1mg 35mg 1%
Vitamin B5 0.112mg 0.151mg 1%
Phosphorus 58mg 51mg 1%
Fats 0.93g 0.15g 1%
Net carbs 29.06g 8.69g N/A
Sugar 0.56g 3.12g N/A
Zinc 0.51mg 0.49mg 0%
Monounsaturated fat 0.131g 0.01g 0%
Tryptophan 0.083mg 0.029mg 0%
Threonine 0.206mg 0.115mg 0%
Isoleucine 0.228mg 0.139mg 0%
Leucine 0.44mg 0.19mg 0%
Lysine 0.133mg 0.17mg 0%
Methionine 0.065mg 0.034mg 0%
Phenylalanine 0.297mg 0.12mg 0%
Valine 0.262mg 0.149mg 0%
Histidine 0.132mg 0.073mg 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 Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
30%
Spaghetti
19%
Vegetable

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.145g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.1)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.