Penne vs. Spelt — In-Depth Nutrition Comparison
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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.
- Penne has a lower glycemic index than spelt.
We used KASHI Three Cheese Penne, frozen, unprepared and Spelt, uncooked types in this comparison.
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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 more CalciumCalcium | +229.6% |
| Contains more MagnesiumMagnesium | +353.3% |
| Contains more PotassiumPotassium | +218% |
| Contains more IronIron | +455% |
| Contains more ZincZinc | +198.2% |
| Contains more PhosphorusPhosphorus | +239.8% |
| Contains less SodiumSodium | -96.8% |
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.
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Copper | 0.511mg | 57% | |
| Iron | 0.8mg | 4.44mg | 46% |
| Vitamin B3 | 6.843mg | 43% | |
| Phosphorus | 118mg | 401mg | 40% |
| Fiber | 2.7g | 10.7g | 32% |
| Vitamin B1 | 0.364mg | 30% | |
| Magnesium | 30mg | 136mg | 25% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Zinc | 1.1mg | 3.28mg | 20% |
| Carbs | 16.8g | 70.19g | 18% |
| Vitamin B6 | 0.23mg | 18% | |
| Protein | 5.7g | 14.57g | 18% |
| Folate | 45µg | 11% | |
| Calories | 126kcal | 338kcal | 11% |
| Sodium | 248mg | 8mg | 10% |
| Saturated fat | 2.3g | 0.406g | 9% |
| Vitamin B2 | 0.113mg | 9% | |
| Potassium | 122mg | 388mg | 8% |
| Calcium | 89mg | 27mg | 6% |
| Polyunsaturated fat | 0.4g | 1.258g | 6% |
| Vitamin E | 0.79mg | 5% | |
| Cholesterol | 12mg | 0mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Fats | 4g | 2.43g | 2% |
| Monounsaturated fat | 1g | 0.445g | 1% |
| Net carbs | 14.1g | 59.49g | N/A |
| Sugar | 1.9g | 6.82g | N/A |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.6% |
| Contains more WaterWater | +557% |
| Contains more ProteinProtein | +155.6% |
| Contains more CarbsCarbs | +317.8% |
| Contains more OtherOther | +62.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +124.7% |
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Poly. FatPolyunsaturated fat | +214.5% |