Spaghetti Squash vs Pasta: All Nutritional Differences

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

Rating: 3.5 on 14 votes.
Marcin PiotrowiczMarcin Piotrowicz
Spaghetti squash  - calories, kcal, weight, nutrition
Pasta - calories, kcal, weight, nutrition

Fact 1: There is 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.

Fact 2: Spaghetti squash And Cooked pasta Nutrition Difference

Cooked pasta vs Spaghetti squash : Vitamins and Minerals Comparison

per 100gSpaghetti squash Pasta
Calories31 131
Carbohydrates6.91 g24.93 g
Fat0.57 g1.05 g
Protein0.64 g5.15 g
Water91.6 g68.56 g
Calcium23 mg6 mg
Iron0.31 mg1.14 mg
Magnessium12 mg18 mg
Potassium108 mg24 mg
Sodium17 mg6 mg
Vitaminium B1 (Thiamine)0.037 mg0.209 mg
Vitaminium B2 (riboflavin)0.018 mg0.15 mg
Vitaminium B3 (Niacin)0.95 mg0.992 mg
Vitaminium B60.101 mg0.034 mg
Vitaminium B9 (Folic acid)0.012 mg0.104 mg

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%.

Spaghetti squash

  • Calories31
  • Carbohydrates6.91 g
  • Fat0.57 g
  • Protein0.64 g
  • Water91.6 g
Spaghetti squash calories per:
100g | ounce | standard serving size | cup | half cup

Calories source

  • 78% CARBS.
  • 7% PROTEIN
  • 15% FAT


  • Calories131
  • Carbohydrates24.93 g
  • Fat1.05 g
  • Protein5.15 g
  • Water68.56 g
Pasta calories per:
100g | ounce | cup | cup | half cup

Calories source

  • 77% CARBS
  • 16% PROTEIN
  • 7% FAT

Vitamins: cooked pasta vs Spaghetti squash

Minerals: Spaghetti squash vs cooked pasta

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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