Spaghetti Squash vs Rice: All Nutritional Differences

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

Rating: 4.6 on 9 votes.
Marcin PiotrowiczMarcin Piotrowicz
Spaghetti squash  - calories, kcal, weight, nutrition
Rice - 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 white rice.

Spaghetti squash has 31 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 319%.

In Spaghetti squash and in white rice most calories came from carbs.

See tables below to compare Spaghetti squash with white rice in details.

Fact 2: Spaghetti squash And White rice Nutrition Difference

White rice vs Spaghetti squash : Vitamins and Minerals Comparison

per 100gSpaghetti squash Rice
Calories31 130
Carbohydrates6.91 g28.17 g
Fat0.57 g0.28 g
Dietary fiber1.5 g0.4 g
Protein0.64 g2.69 g
Water91.6 g68.44 g
Calcium23 mg10 mg
Iron0.31 mg0.2 mg
Magnessium12 mg12 mg
Potassium108 mg35 mg
Sodium17 mg1 mg
Vitaminium B1 (Thiamine)0.037 mg0.02 mg
Vitaminium B2 (riboflavin)0.018 mg0.013 mg
Vitaminium B3 (Niacin)0.95 mg0.4 mg
Vitaminium B60.101 mg0.093 mg
Vitaminium B9 (Folic acid)0.012 mg0.003 mg
Vitaminium E0.13 mg0.04 mg

Less protein in Spaghetti squash

It is aslo easy to see see that in Spaghetti squash is less protein than in white rice.

There is 2.69g per 100g of white rice and 0.64g per 100g of Spaghetti squash so using simple math we can see that difference is about 320%.

Less carbohydrates in Spaghetti squash

In Spaghetti squash is less carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 6.91g/100g in Spaghetti squash so let me do the math for you again - difference is about 308%.

More fat in Spaghetti squash

In Spaghetti squash is more fats than in white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 0.57g/100g in Spaghetti squash . In this case difference is about 104%.

Spaghetti squash

  • Calories31
  • Carbohydrates6.91 g
  • Fat0.57 g
  • Dietary fiber1.5 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


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
  • Water68.44 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs Spaghetti squash

Minerals: Spaghetti squash vs white rice

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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