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  6. Pasta vs. Spelt

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.

Infographic

Pasta vs Spelt infographic
Infographic link

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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Pasta
Pasta
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Spelt
Spelt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pasta Spelt 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%
Carbs 24.93g 70.19g 15%
Vitamin B6 0.034mg 0.23mg 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%
Fats 1.05g 2.43g 2%
Calcium 6mg 27mg 2%
Vitamin A 6µg 0µg 1%
Saturated fat 0.15g 0.406g 1%
Monounsaturated fat 0.124g 0.445g 1%
Protein per 100 calories 3.9g 4.3g N/A
Calories per 10 g protein 254kcal 232kcal N/A
Weight per 100 calories 76g 30g N/A
Unsaturated / Saturated Fat ratio 3.7 4.2 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Mono. FatMonounsaturated fat +258.9%
Contains more Poly. FatPolyunsaturated fat +193.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.