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Spaghetti vs. Spelt — In-Depth Nutrition Comparison

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Differences between Spaghetti and Spelt

  • Spaghetti is higher in Selenium, however, Spelt is richer in Manganese, Iron, Phosphorus, Copper, Vitamin B3, Fiber, Vitamin B1, Magnesium, and Zinc.
  • Spelt's daily need coverage for Manganese is 116% higher.
  • Spaghetti has 2 times more Selenium than Spelt. While Spaghetti has 26.4µg of Selenium, Spelt has only 11.7µg.

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Spelt, uncooked.

Infographic

Spaghetti 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Spelt
8
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 -87.5%
Contains more SeleniumSelenium +125.6%
Contains more MagnesiumMagnesium +655.6%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +781.8%
Contains more IronIron +788%
Contains more CopperCopper +411%
Contains more ZincZinc +543.1%
Contains more PhosphorusPhosphorus +591.4%
Contains more ManganeseManganese +826.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Spelt
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1216.7%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +465%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +853.6%
Contains more Vitamin B6Vitamin B6 +369.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +542.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
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 +463.8%
Contains more ProteinProtein +151.2%
Contains more FatsFats +161.3%
Contains more CarbsCarbs +127.4%
Contains more OtherOther +539.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
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 -56.7%
Contains more Mono. FatMonounsaturated Fat +239.7%
Contains more Poly. FatPolyunsaturated fat +285.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more StarchStarch +107.3%
Contains more SucroseSucrose +555.6%
Contains more GlucoseGlucose +2000%
Contains more FructoseFructose +700%
Contains more MaltoseMaltose +1187.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Spelt Opinion
Calories 158kcal 338kcal Spelt
Protein 5.8g 14.57g Spelt
Fats 0.93g 2.43g Spelt
Net carbs 29.06g 59.49g Spelt
Carbs 30.86g 70.19g Spelt
Magnesium 18mg 136mg Spelt
Calcium 7mg 27mg Spelt
Potassium 44mg 388mg Spelt
Iron 0.5mg 4.44mg Spelt
Sugar 0.56g 6.82g Spaghetti
Fiber 1.8g 10.7g Spelt
Copper 0.1mg 0.511mg Spelt
Zinc 0.51mg 3.28mg Spelt
Starch 26.01g 53.92g Spelt
Phosphorus 58mg 401mg Spelt
Sodium 1mg 8mg Spaghetti
Vitamin A 0IU 10IU Spelt
Vitamin E 0.06mg 0.79mg Spelt
Manganese 0.322mg 2.983mg Spelt
Selenium 26.4µg 11.7µg Spaghetti
Vitamin B1 0.02mg 0.364mg Spelt
Vitamin B2 0.02mg 0.113mg Spelt
Vitamin B3 0.4mg 6.843mg Spelt
Vitamin B5 0.112mg 1.068mg Spelt
Vitamin B6 0.049mg 0.23mg Spelt
Vitamin K 0µg 3.6µg Spelt
Folate 7µg 45µg Spelt
Choline 6.4mg Spaghetti
Saturated Fat 0.176g 0.406g Spaghetti
Monounsaturated Fat 0.131g 0.445g Spelt
Polyunsaturated fat 0.326g 1.258g Spelt
Tryptophan 0.083mg 0.132mg Spelt
Threonine 0.206mg 0.443mg Spelt
Isoleucine 0.228mg 0.552mg Spelt
Leucine 0.44mg 1.07mg Spelt
Lysine 0.133mg 0.409mg Spelt
Methionine 0.065mg 0.258mg Spelt
Phenylalanine 0.297mg 0.737mg Spelt
Valine 0.262mg 0.681mg Spelt
Histidine 0.132mg 0.36mg Spelt
Fructose 0.03g 0.24g Spelt
Omega-3 - ALA 0.024g 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Spaghetti
32%
Spelt
Minerals Daily Need Coverage Score
30%
Spaghetti
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.23g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.