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  6. Spelt vs. Marinara sauce

Spelt vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between spelt and marinara sauce?

  • Marinara sauce has less manganese, phosphorus, copper, iron, fiber, vitamin B1, magnesium, zinc, selenium, and vitamin B3 than spelt.
  • Spelt's daily need coverage for manganese is 124% higher.
  • Spelt has 16 times more zinc than marinara sauce. Spelt has 3.28mg of zinc, while marinara sauce has 0.2mg.

We used Spelt, uncooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Spelt vs Marinara sauce 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +655.6%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +469.2%
Contains more CopperCopper +530.9%
Contains more ZincZinc +1540%
Contains more PhosphorusPhosphorus +1079.4%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +2077.4%
Contains more SeleniumSelenium +963.6%
~equal in Calcium ~27mg

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.
Spelt
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +1416.7%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more FolateFolate +246.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +203.8%
Contains more Vitamin KVitamin K +286.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Marinara sauce DV% diff.
Manganese 2.983mg 0.137mg 124%
Phosphorus 401mg 34mg 52%
Copper 0.511mg 0.081mg 48%
Iron 4.44mg 0.78mg 46%
Fiber 10.7g 1.8g 36%
Vitamin B1 0.364mg 0.024mg 28%
Zinc 3.28mg 0.2mg 28%
Magnesium 136mg 18mg 28%
Protein 14.57g 1.41g 26%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Carbs 70.19g 8.06g 21%
Selenium 11.7µg 1.1µg 19%
Vitamin B3 6.843mg 3.917mg 18%
Calories 338kcal 51kcal 14%
Vitamin E 0.79mg 2.4mg 11%
Vitamin K 3.6µg 13.9µg 9%
Folate 45µg 13µg 8%
Polyunsaturated fat 1.258g 0.508g 5%
Vitamin A 0µg 33µg 4%
Vitamin B2 0.113mg 0.061mg 4%
Vitamin B6 0.23mg 0.173mg 4%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Potassium 388mg 319mg 2%
Sodium 8mg 30mg 1%
Cholesterol 0mg 2mg 1%
Fats 2.43g 1.48g 1%
Saturated fat 0.406g 0.17g 1%
Net carbs 59.49g 6.26g N/A
Calcium 27mg 27mg 0%
Sugar 6.82g 5.5g N/A
Monounsaturated fat 0.445g 0.377g 0%
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
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +933.3%
Contains more FatsFats +64.2%
Contains more CarbsCarbs +770.8%
Contains more WaterWater +693%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +18%
Contains more Poly. FatPolyunsaturated fat +147.6%
Contains less Sat. FatSaturated fat -58.1%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.