Lentil vs. Spaghetti — In-Depth Nutrition Comparison

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Differences between lentil and spaghetti

Lentil is higher in folate, iron, fiber, phosphorus, copper, vitamin B1, vitamin B5, vitamin B6, and potassium; however, spaghetti is richer in selenium.
Lentil's daily need coverage for folate is 44% higher.
Lentil has 8 times more vitamin B1 than spaghetti. While lentil has 0.169mg of vitamin B1, spaghetti has only 0.02mg.
Lentil has a lower glycemic index (29) than spaghetti (49).

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

Lentil

Spaghetti

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%

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

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.

Lentil

Spaghetti

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