Nutrition Comparison Tool
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Cooked Spaghetti Squash (Boiled, Drained)
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Pasta, cooked, enriched, without added salt
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Cooked Whole Wheat Pasta
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 42 calories
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 8% DV 158 calories
  • Cooked Whole Wheat Pasta 100 grams (x1) 7% DV 149 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 1% DV 0.4g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 1% DV 0.93g
  • Cooked Whole Wheat Pasta 100 grams (x1) 2% DV 1.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 10g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 11% DV 30.9g
  • Cooked Whole Wheat Pasta 100 grams (x1) 11% DV 30.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 1g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 12% DV 5.8g
  • Cooked Whole Wheat Pasta 100 grams (x1) 12% DV 6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0mg
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 0% DV 0mg
  • Cooked Whole Wheat Pasta 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0.1g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 1% DV 0.18g
  • Cooked Whole Wheat Pasta 100 grams (x1) 1% DV 0.24g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 2.2g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 6% DV 1.8g
  • Cooked Whole Wheat Pasta 100 grams (x1) 14% DV 3.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 3.9g
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 1% DV 0.56g
  • Cooked Whole Wheat Pasta 100 grams (x1) 2% DV 0.75g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 0.53mg
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 7% DV 1.3mg
  • Cooked Whole Wheat Pasta 100 grams (x1) 10% DV 1.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 32.6mg
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 1% DV 7mg
  • Cooked Whole Wheat Pasta 100 grams (x1) 1% DV 13mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 181.4mg
  • Pasta, cooked, enriched, without added salt 100 grams (x1) 1% DV 44mg
  • Cooked Whole Wheat Pasta 100 grams (x1) 2% DV 96mg
Comparison Table

Table Legend

  1. Cooked Spaghetti Squash (Boiled, Drained)
  2. Pasta, cooked, enriched, without added salt
  3. Cooked Whole Wheat Pasta
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 155 100 100
Calories
(%DV)		 42
(2%)		 158
(8%)		 149
(7%)
Fat (g)
(%DV)		 0.4
(1%)		 0.93
(1%)		 1.7
(2%)
Protein (g)
(%DV)		 1
(2%)		 5.8
(12%)		 6
(12%)
Carbohydrate (g)
(%DV)		 10
(4%)		 30.9
(11%)		 30.1
(11%)
Sugars (g)
(%DV)		 3.9
(8%)		 0.56
(1%)		 0.75
(2%)
Fiber (g)
(%DV)		 2.2
(8%)		 1.8
(6%)		 3.9
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0.18
(1%)		 0.24
(1%)
Net-Carbs (g) 7.8
29.1
26.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 155 100 100
Calcium (mg)
(%DV)		 32.6
(3%)		 7
(1%)		 13
(1%)
Iron, Fe (mg)
(%DV)		 0.53
(3%)		 1.3
(7%)		 1.7
(10%)
Potassium, K (mg)
(%DV)		 181.4
(4%)		 44
(1%)		 96
(2%)
Magnesium (mg)
(%DV)		 17.1
(4%)		 18
(4%)		 54
(13%)
Phosphorus, P (mg)
(%DV)		 21.7
(2%)		 58
(5%)		 127
(10%)
Sodium (mg)
(%DV)		 27.9
(1%)		 1
(0%)		 4
(0%)
Zinc, Zn (mg)
(%DV)		 0.31
(3%)		 0.51
(5%)		 1.3
(12%)
Copper, Cu (mg)
(%DV)		 0.05
(6%)		 0.1
(11%)		 0.23
(25%)
Manganese (mg)
(%DV)		 0.17
(7%)		 0.32
(14%)		 1.3
(57%)
Selenium, Se (mcg)
(%DV)		 0.47
(1%)		 26.4
(48%)		 36.3
(66%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 7
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0.3
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 155 100 100
Vitamin A, RAE (mcg)
(%DV)		 9.3
(1%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 5.4
(6%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.27
(23%)		 0.16
(13%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.14
(10%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 1.7
(11%)		 3.1
(20%)
Vitamin B5 (PA) (mg)
(%DV)		 0.55
(11%)		 0.11
(2%)		 0.27
(5%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.05
(3%)		 0.09
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 12.4
(3%)		 73
(18%)		 21
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 66
(17%)		 0
(0%)
Food Folate (mcg)
(%)		 12.4
(3%)		 7
(2%)		 21
(5%)
Folate DFE (mcg)
(%)		 12.4
(3%)		 119
(30%)		 21
(5%)
Choline (mg)
(%DV)		 11.6
(2%)		 6.4
(1%)		 6.5
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 91.5
(1%)		 0
(0%)		 2
(0%)
Carotene, alpha (mcg)
(%RDA)		 23.3
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 170.5 0 4
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
7
94
Vitamin E (mg)
(%DV)		 0.19
(1%)		 0.06
(0%)		 0.23
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.2
(1%)		 0
(0%)		 0.6
(1%)
Vitamin K1 (mcg) --
0.5
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 155 100 100
Water (g) 143.1
62.1
61.8
Ash (g) 0.5
0.27
0.44
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.39
3.5
4.02
  Carbohydrates
Food # 1 2 3
Weight (g) 155 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.09
0.2
Glucose (Dextrose) (g) --
0.04
0.07
Fructose (g) --
0.03
0.07
Lactose (g) --
0
0
Maltose (g) --
0.4
0.4
Galactose (g) --
0
0
Starch (g) --
26
25.5
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 155 100 100
Monounsaturated Fats (g) 0.034
0.131
0.176
Polyunsaturated Fats (g) 0.195
0.326
0.574
Omega 3s (g)
(%AI)		 0.121
(8%)		 0.024
(2%)		 0.036
(2%)
Omega 6s (g)
(%AI)		 0.073
(0%)		 0.295
(2%)		 0.538
(3%)
Omega 3 to Omega 6 Ratio 1.66
0.08
0.07
Omega 6 to Omega 3 Ratio 0.6
12.29
14.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.024
(2%)		 0.036
(2%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
0.538
gamma-Linolenic Acid (GLA) (g) --
0
0
c-c-n6-Eicosadienoic Acid (g) --
0
0
DHG-linolenic acid (DGLA) (g) --
--
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.002
0.006
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0.002
0.006
0.004
Pentadecanoic Acid (15:0) (g) --
0
0.003
Palmitic Acid (16:0) (g) 0.082
0.149
0.207
Margaric Acid (17:0) (g) --
0
0.001
Stearic Acid (18:0) (g) 0.009
0.014
0.021
Arachidic Acid (20:0) (g) --
0
0.002
Behenic Acid (22:0) (g) --
0
0.003
Lignoceric Acid (24:0) (g) --
0
0.002
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
0
Pentadecenoic Acid (15:1) (g) --
0
0
Palmitoleic Acid (16:1) (g) 0.002
0
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.002
Heptadecenoic Acid (17:1) (g) --
0
0
Oleic Acid (18:1) (g) 0.028
0.131
0.168
c-Oleic Acid (18:1 cis) (g) --
0.131
0.168
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0.006
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
c-Tetracosenoic Acid (24:1 c) (g) --
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.073
0.295
0.538
Conjugated Linoleic Acid (CLAs) (g) --
--
0
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.121
0.024
0.036
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0
t-Monoenoic Fats (g) --
0
0
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
0
0
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 155 100 100
Essential  
Histidine (mg)
(%RDI)		 17
(2%)		 131
(19%)		 140
(20%)
Isoleucine (mg)
(%RDI)		 37
(3%)		 224
(16%)		 232
(17%)
Leucine (mg)
(%RDI)		 53
(2%)		 434
(16%)		 409
(15%)
Lysine (mg)
(%RDI)		 34
(2%)		 131
(6%)		 133
(6%)
Methionine (mg)
(%RDI)		 11
(1%)		 64
(9%)		 97
(13%)
Phenylalanine (mg)
(%RDI)		 37
(4%)		 293
(33%)		 298
(34%)
Threonine (mg)
(%RDI)		 28
(3%)		 203
(19%)		 161
(15%)
Tryptophan (mg)
(%RDI)		 14
(5%)		 81
(29%)		 77
(28%)
Valine (mg)
(%RDI)		 40
(2%)		 258
(14%)		 259
(14%)
Conditional  
Arginine (mg) 51
208
211
Cystine (mg)
(%RDI)		 8
(3%)		 112
(39%)		 125
(44%)
Glycine (mg) 34
194
217
Proline (mg) 33
689
638
Tyrosine (mg)
(%RDI)		 31
(4%)		 107
(12%)		 156
(18%)
Non-Essential  
Alanine (mg) 39
192
186
Aspartic acid (mg) 99
274
270
Betaine (mg) --
68
--
Glutamic acid (mg) 163
2018
2074
Hydroxyproline (mg) --
0
--
Serine (mg) 37
271
292
Data Source
Cooked Spaghetti Squash (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pasta, cooked, enriched, without added salt
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Whole Wheat Pasta
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.