Spelt vs. Pasta — In-Depth Nutrition Comparison
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A recap on differences between Spelt and Pasta
- Spelt has more Manganese, Copper, Phosphorus, Vitamin B3, Magnesium, and Iron, however, Pasta is higher in Folate, Vitamin B2, and Vitamin B1.
- Spelt covers your daily Manganese needs 38% more than Pasta.
- Pasta contains 3 times less Magnesium than Spelt. Spelt contains 49mg of Magnesium, while Pasta contains 18mg.
Food varieties used in this article are Spelt, cooked and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+66.7%
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Iron
+46.5%
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Magnesium
+172.2%
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Phosphorus
+138.1%
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Potassium
+495.8%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+123.2%
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Copper
+131.2%
Contains
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Manganese
+387.1%
Contains
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Calcium
+66.7%
Contains
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Iron
+46.5%
Contains
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Magnesium
+172.2%
Contains
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Phosphorus
+138.1%
Contains
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Potassium
+495.8%
Contains
less
Sodium
-16.7%
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Zinc
+123.2%
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Copper
+131.2%
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Manganese
+387.1%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin B3
+159.1%
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Vitamin B6
+135.3%
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Vitamin A
+400%
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Vitamin B1
+102.9%
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Vitamin B2
+400%
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Folate
+392.3%
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Vitamin B12
+∞%
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Vitamin B3
+159.1%
Contains
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Vitamin B6
+135.3%
Contains
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Vitamin A
+400%
Contains
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Vitamin B1
+102.9%
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Vitamin B2
+400%
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Folate
+392.3%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+109.7%
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Fats
+23.5%
Equal in Protein - 5.15
Equal in Carbs - 24.93
Equal in Water - 68.56
Contains
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Other
+109.7%
Contains
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Fats
+23.5%
Equal in Protein - 5.15
Equal in Carbs - 24.93
Equal in Water - 68.56
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 24.93g |
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| Protein | 5.5g | 5.15g |
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| Fats | 0.85g | 1.05g |
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| Carbs | 26.44g | 24.93g |
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| Calories | 127kcal | 131kcal |
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| Starch | 19.57g |
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| Fiber | 3.9g |
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| Calcium | 10mg | 6mg |
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| Iron | 1.67mg | 1.14mg |
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| Magnesium | 49mg | 18mg |
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| Phosphorus | 150mg | 63mg |
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| Potassium | 143mg | 24mg |
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| Sodium | 5mg | 6mg |
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| Zinc | 1.25mg | 0.56mg |
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| Copper | 0.215mg | 0.093mg |
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| Manganese | 1.091mg | 0.224mg |
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| Selenium | 4µg |
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| Vitamin A | 4IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.26mg |
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| Vitamin B1 | 0.103mg | 0.209mg |
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| Vitamin B2 | 0.03mg | 0.15mg |
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| Vitamin B3 | 2.57mg | 0.992mg |
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| Vitamin B5 | 0.183mg |
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| Vitamin B6 | 0.08mg | 0.034mg |
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| Folate | 13µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Tryptophan | 0.065mg |
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| Threonine | 0.134mg |
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| Isoleucine | 0.197mg |
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| Leucine | 0.348mg |
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| Lysine | 0.097mg |
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| Methionine | 0.079mg |
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| Phenylalanine | 0.247mg |
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| Valine | 0.217mg |
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| Histidine | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.15g |
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| Monounsaturated Fat | 0.124g |
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| Polyunsaturated fat | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
16%
Minerals Daily Need Coverage Score
45%
16%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.15g)
Which food is cheaper?
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 14)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.