Penne vs. Spelt — In-Depth Nutrition Comparison
Compare
What are the main differences between Penne and Spelt?
- Penne is richer in Calcium, yet Spelt is richer in Iron, Phosphorus, Fiber, Magnesium, Zinc, Potassium, and Polyunsaturated fat.
- Spelt's daily need coverage for Iron is 46% higher.
- Penne has 31 times more Sodium than Spelt. Penne has 248mg of Sodium, while Spelt has 8mg.
We used KASHI Three Cheese Penne, frozen, unprepared and Spelt, uncooked types in this comparison.
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.
Contains
more
Calcium
+229.6%
Contains
more
Iron
+455%
Contains
more
Magnesium
+353.3%
Contains
more
Phosphorus
+239.8%
Contains
more
Potassium
+218%
Contains
less
Sodium
-96.8%
Contains
more
Zinc
+198.2%
Contains
more
Calcium
+229.6%
Contains
more
Iron
+455%
Contains
more
Magnesium
+353.3%
Contains
more
Phosphorus
+239.8%
Contains
more
Potassium
+218%
Contains
less
Sodium
-96.8%
Contains
more
Zinc
+198.2%
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 A
+∞%
Contains
more
Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+64.6%
Contains
more
Water
+557%
Contains
more
Protein
+155.6%
Contains
more
Carbs
+317.8%
Contains
more
Other
+62.7%
Contains
more
Fats
+64.6%
Contains
more
Water
+557%
Contains
more
Protein
+155.6%
Contains
more
Carbs
+317.8%
Contains
more
Other
+62.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+124.7%
Contains
less
Saturated Fat
-82.3%
Contains
more
Polyunsaturated fat
+214.5%
Contains
more
Monounsaturated Fat
+124.7%
Contains
less
Saturated Fat
-82.3%
Contains
more
Polyunsaturated fat
+214.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 14.1g | 59.49g |
|
| Protein | 5.7g | 14.57g |
|
| Fats | 4g | 2.43g |
|
| Carbs | 16.8g | 70.19g |
|
| Calories | 126kcal | 338kcal |
|
| Starch | 53.92g |
|
|
| Fructose | 0.24g |
|
|
| Sugar | 1.9g | 6.82g |
|
| Fiber | 2.7g | 10.7g |
|
| Calcium | 89mg | 27mg |
|
| Iron | 0.8mg | 4.44mg |
|
| Magnesium | 30mg | 136mg |
|
| Phosphorus | 118mg | 401mg |
|
| Potassium | 122mg | 388mg |
|
| Sodium | 248mg | 8mg |
|
| Zinc | 1.1mg | 3.28mg |
|
| Copper | 0.511mg |
|
|
| Manganese | 2.983mg |
|
|
| Selenium | 11.7µg |
|
|
| Vitamin A | 0IU | 10IU |
|
| Vitamin E | 0.79mg |
|
|
| Vitamin B1 | 0.364mg |
|
|
| Vitamin B2 | 0.113mg |
|
|
| Vitamin B3 | 6.843mg |
|
|
| Vitamin B5 | 1.068mg |
|
|
| Vitamin B6 | 0.23mg |
|
|
| Folate | 45µg |
|
|
| Vitamin K | 3.6µg |
|
|
| Tryptophan | 0.132mg |
|
|
| Threonine | 0.443mg |
|
|
| Isoleucine | 0.552mg |
|
|
| Leucine | 1.07mg |
|
|
| Lysine | 0.409mg |
|
|
| Methionine | 0.258mg |
|
|
| Phenylalanine | 0.737mg |
|
|
| Valine | 0.681mg |
|
|
| Histidine | 0.36mg |
|
|
| Cholesterol | 12mg | 0mg |
|
| Trans Fat | 0.2g |
|
|
| Saturated Fat | 2.3g | 0.406g |
|
| Monounsaturated Fat | 1g | 0.445g |
|
| Polyunsaturated fat | 0.4g | 1.258g |
|
| Omega-3 - ALA | 0.065g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
0%
35%
Minerals Daily Need Coverage Score
20%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 240mg)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 1.894g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Penne is lower in Sugar (difference - 4.92g)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($)