Spaghetti Squash vs Pasta: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

Marcin Piotrowicz, healthy lifestyle promoter

Spaghetti squash - calories, kcal, weight, nutrition

Cooked pasta vs Spaghetti squash : Nutrition Comparison

per 100g	Spaghetti squash	Pasta
Calories	31	131
Carbohydrates	6.91 g	24.93 g
Fat	0.57 g	1.05 g
Protein	0.64 g	5.15 g
Water	91.6 g	68.56 g
Calcium	23 mg	6 mg
Iron	0.31 mg	1.14 mg
Magnessium	12 mg	18 mg
Potassium	108 mg	24 mg
Sodium	17 mg	6 mg
Vitaminium B1 (Thiamine)	0.037 mg	0.209 mg
Vitaminium B2 (riboflavin)	0.018 mg	0.15 mg
Vitaminium B3 (Niacin)	0.95 mg	0.992 mg
Vitaminium B6	0.101 mg	0.034 mg
Vitaminium B9 (Folic acid)	0.012 mg	0.104 mg

Less Calories in Spaghetti squash

At first glance, you can see that in Spaghetti squash is much less calories than in cooked pasta.

Spaghetti squash has 31 kcal per 100g and cooked pasta 131 kcal per 100g so it is pretty easy to calculate that the difference is about 323%.

In Spaghetti squash and in cooked pasta most calories came from carbs.

See tables below to compare Spaghetti squash with cooked pasta in details.

Spaghetti squash And Cooked pasta Nutrition Difference

Calories:
cooked pasta - 323% more than Spaghetti squash
Carbohydrates:
cooked pasta - 261% more than Spaghetti squash
Fat:
cooked pasta - 84% more than Spaghetti squash
Protein:
cooked pasta - 705% more than Spaghetti squash
Water:
Spaghetti squash - 34% more than cooked pasta

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Less protein in Spaghetti squash

It is aslo easy to see see that in Spaghetti squash is less protein than in cooked pasta.

There is 5.15g per 100g of cooked pasta and 0.64g per 100g of Spaghetti squash so using simple math we can see that difference is about 705%.

Less carbohydrates in Spaghetti squash

In Spaghetti squash is less carbohydrates than in cooked pasta.

There is 24.93g/100g of carbohydrates in cooked pasta and 6.91g/100g in Spaghetti squash so let me do the math for you again - difference is about 261%.

Less fat in Spaghetti squash

In Spaghetti squash is less fats than in cooked pasta.

The tables above show us that there is 1.05g/100g of fats in cooked pasta and 0.57g/100g in Spaghetti squash . In this case difference is about 84%.