Pasta vs. Spelt — In-Depth Nutrition Comparison
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The main differences between pasta and spelt
- Pasta contains less manganese, phosphorus, copper, iron, vitamin B3, magnesium, zinc, vitamin B5, vitamin B6, and vitamin B1 than spelt.
- Daily need coverage for manganese for spelt is 120% higher.
- Spelt has a higher glycemic index than pasta.
Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Spelt, uncooked.
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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 less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +655.6% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +1516.7% |
| Contains more IronIron | +289.5% |
| Contains more CopperCopper | +449.5% |
| Contains more ZincZinc | +485.7% |
| Contains more PhosphorusPhosphorus | +536.5% |
| Contains more ManganeseManganese | +1231.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +42.2% |
| Contains more Vitamin B1Vitamin B1 | +74.2% |
| Contains more Vitamin B3Vitamin B3 | +589.8% |
| Contains more Vitamin B5Vitamin B5 | +483.6% |
| Contains more Vitamin B6Vitamin B6 | +576.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +522.1% |
| Contains more ProteinProtein | +182.9% |
| Contains more FatsFats | +131.4% |
| Contains more CarbsCarbs | +181.5% |
| Contains more OtherOther | +477.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.1% |
| Contains more Mono. FatMonounsaturated fat | +258.9% |
| Contains more Poly. FatPolyunsaturated fat | +193.2% |
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 Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.224mg | 2.983mg | 120% |
| Phosphorus | 63mg | 401mg | 48% |
| Copper | 0.093mg | 0.511mg | 46% |
| Fiber | 10.7g | 43% | |
| Iron | 1.14mg | 4.44mg | 41% |
| Vitamin B3 | 0.992mg | 6.843mg | 37% |
| Magnesium | 18mg | 136mg | 28% |
| Zinc | 0.56mg | 3.28mg | 25% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 21% | |
| Protein | 5.15g | 14.57g | 19% |
| Vitamin B5 | 0.183mg | 1.068mg | 18% |
| Vitamin B6 | 0.034mg | 0.23mg | 15% |
| Carbs | 24.93g | 70.19g | 15% |
| Vitamin B1 | 0.209mg | 0.364mg | 13% |
| Cholesterol | 33mg | 0mg | 11% |
| Potassium | 24mg | 388mg | 11% |
| Calories | 131kcal | 338kcal | 10% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Polyunsaturated fat | 0.429g | 1.258g | 6% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 64µg | 45µg | 5% |
| Vitamin B2 | 0.15mg | 0.113mg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 6mg | 27mg | 2% |
| Fats | 1.05g | 2.43g | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Saturated fat | 0.15g | 0.406g | 1% |
| Monounsaturated fat | 0.124g | 0.445g | 1% |
| Net carbs | 24.93g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 6mg | 8mg | 0% |
| Tryptophan | 0.065mg | 0.132mg | 0% |
| Threonine | 0.134mg | 0.443mg | 0% |
| Isoleucine | 0.197mg | 0.552mg | 0% |
| Leucine | 0.348mg | 1.07mg | 0% |
| Lysine | 0.097mg | 0.409mg | 0% |
| Methionine | 0.079mg | 0.258mg | 0% |
| Phenylalanine | 0.247mg | 0.737mg | 0% |
| Valine | 0.217mg | 0.681mg | 0% |
| Histidine | 0.103mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
15%
32%
Minerals Daily Need Coverage Score
16%
119%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 33mg)
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 Sugar?
Pasta is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 14)
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.