Spaghetti Squash vs Rice: Nutrition, Calories & Protein Compared


Spaghetti squash vs White rice
Nutrition Facts
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Spaghetti Squash vs White Rice 100g Compare
per 100g | Spaghetti squash | Rice |
---|---|---|
Calories | 31 | 130 |
Carbohydrates | 6.91 g | 28.17 g |
Fat | 0.57 g | 0.28 g |
Dietary fiber | 1.5 g | 0.4 g |
Protein | 0.64 g | 2.69 g |
Water | 91.6 g | 68.44 g |
Calcium | 23 mg | 10 mg |
Iron | 0.31 mg | 0.2 mg |
Magnessium | 12 mg | 12 mg |
Potassium | 108 mg | 35 mg |
Sodium | 17 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.037 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.018 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 0.95 mg | 0.4 mg |
Vitaminium B6 | 0.101 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.012 mg | 0.003 mg |
Vitaminium E | 0.13 mg | 0.04 mg |
Discover the Unique Qualities of Spaghetti Squash and Rice
When it comes to choosing ingredients for a healthy meal, spaghetti squash and rice often come up as popular choices. Each has its unique attributes, making them favorites in different culinary traditions. Spaghetti squash, a winter squash variety, is celebrated for its stringy texture that resembles spaghetti noodles once cooked, offering a low-carb, nutrient-rich alternative to traditional pasta. On the other hand, rice, a staple grain consumed worldwide, is prized for its versatility, providing the foundation for countless dishes across various cuisines.
A Closer Look at Spaghetti Squash
Spaghetti squash is not only fascinating because of its pasta-like strands but also for its nutritional profile. It is high in water content (91.6%), making it incredibly hydrating and low in calories, with only 31 calories per 100 grams. This squash is also a good source of dietary fiber, offering 1.5 grams per serving, which aids in digestion and promotes a feeling of fullness. Additionally, spaghetti squash contains a variety of vitamins and minerals, including vitamin A, calcium, and potassium, contributing to overall health and well-being.
Rice: A Global Staple with Versatile Benefits
Rice is a fundamental food source for over half of the world's population, providing energy through its high carbohydrate content (28.17 grams per 100 grams). Although higher in calories compared to spaghetti squash, with 130 calories per serving, rice is an excellent energy source. It contains a modest amount of protein (2.69 grams) and is low in fat. Rice can be part of a balanced diet, especially when opting for whole-grain varieties like brown rice, which offer additional nutrients and fiber.
Nutritional Considerations
Choosing between spaghetti squash and rice depends on individual dietary needs and preferences. For those looking to reduce carbohydrate intake or increase their vegetable consumption, spaghetti squash is an excellent choice. Its low calorie and high water content make it ideal for weight management and hydration. Conversely, rice is a better option for those seeking to increase their energy intake, especially athletes or individuals with higher energy requirements. Both foods are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
Culinary Uses and Flexibility
Spaghetti squash and rice shine in their versatility in the kitchen. Spaghetti squash can be baked, boiled, or microwaved and then shredded to create a pasta-like base for sauces and toppings. It's a fantastic way to add more vegetables to your diet without sacrificing the joy of a comforting bowl of "pasta." Rice acts as a blank canvas, absorbing the flavors of spices, herbs, and sauces, making it an integral part of dishes ranging from risottos and pilafs to sushi and burritos.
Conclusion: Embrace Variety for a Balanced Diet
Both spaghetti squash and rice have their unique places in a balanced diet. Whether you're looking for a low-carb alternative to pasta or need a hearty, energy-packed grain to fuel your day, these foods offer nutritional benefits and culinary flexibility. By incorporating a variety of foods into your meals, you can enjoy a wide range of flavors while meeting your dietary needs and preferences. So, why not enjoy the best of both worlds?
Spaghetti squash 100g
31kcalCalories source
- 78% CARBS.
- 7% PROTEIN
- 15% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Compares of white rice
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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