Harira vs spaghetti bolognese: which is healthier?
They are about equally nutrient-dense: harira scores 39/100 and spaghetti bolognese 38/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Harira
76 kcal per 100 g. 1 bowl: 300 g
Spaghetti bolognese
154 kcal per 100 g. 1 plate: 430 g
Which to pick for your goal
- Fewer caloriesHarira76 vs 154 kcal per 100 g
- More proteinSpaghetti bolognese3.6 vs 8.1 g per 100 g
- More fiberAbout even1.6 vs 1.3 g per 100 g
- Less sugarHarira1.3 vs 2.2 g per 100 g
- More potassiumSpaghetti bolognese127 vs 227 mg per 100 g
- Less saturated fatHarira1.3 vs 1.9 g per 100 g
Nutrition side by side
| Nutrient | Harira, 100 g | Spaghetti bolognese, 100 g | Harira, 300 g | Spaghetti bolognese, 430 g |
|---|---|---|---|---|
| Calories | 76 kcal | 154 kcal | 228 kcal | 662 kcal |
| Protein | 3.6 g | 8.1 g | 11 g | 35 g |
| Carbohydrates | 8 g | 17 g | 24 g | 74 g |
| Sugars | 1.3 g | 2.2 g | 3.9 g | 9.6 g |
| Fiber | 1.6 g | 1.3 g | 4.7 g | 5.6 g |
| Fat | 3.5 g | 5.4 g | 10 g | 23 g |
| Saturated fat | 1.3 g | 1.9 g | 3.8 g | 8.2 g |
| Vitamin C | 4.3 mg | 2.9 mg | 13 mg | 12 mg |
| Vitamin A | 14 µg | 50 µg | 41 µg | 215 µg |
| Potassium | 127 mg | 227 mg | 382 mg | 975 mg |
| Iron | 0.8 mg | 1.1 mg | 2.5 mg | 4.7 mg |
| Calcium | 19 mg | 48 mg | 58 mg | 205 mg |
| Magnesium | 11 mg | 22 mg | 34 mg | 95 mg |
| Sodium | 215 mg | 247 mg | 646 mg | 1061 mg |
Last updated . Scores use the HowHealthyIs Score method.