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  6. Spelt vs. Pasta

Spelt vs. Pasta — In-Depth Nutrition Comparison

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The main differences between spelt and pasta

  • 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.
  • Pasta has 8 times less magnesium than spelt. Spelt has 136mg of magnesium, while pasta has 18mg.
  • Spelt has a higher glycemic index than pasta.

Food types used in this article are Spelt, uncooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spelt vs Pasta 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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%

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 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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spelt Pasta DV% diff.
Manganese 2.983mg 0.224mg 120%
Phosphorus 401mg 63mg 48%
Copper 0.511mg 0.093mg 46%
Fiber 10.7g 43%
Iron 4.44mg 1.14mg 41%
Vitamin B3 6.843mg 0.992mg 37%
Magnesium 136mg 18mg 28%
Zinc 3.28mg 0.56mg 25%
Starch 53.92g 22%
Selenium 11.7µg 21%
Protein 14.57g 5.15g 19%
Vitamin B5 1.068mg 0.183mg 18%
Carbs 70.19g 24.93g 15%
Vitamin B6 0.23mg 0.034mg 15%
Vitamin B1 0.364mg 0.209mg 13%
Cholesterol 0mg 33mg 11%
Potassium 388mg 24mg 11%
Calories 338kcal 131kcal 10%
Vitamin B12 0µg 0.14µg 6%
Polyunsaturated fat 1.258g 0.429g 6%
Vitamin E 0.79mg 5%
Folate 45µg 64µg 5%
Vitamin B2 0.113mg 0.15mg 3%
Vitamin K 3.6µg 3%
Fats 2.43g 1.05g 2%
Calcium 27mg 6mg 2%
Vitamin A 0µg 6µg 1%
Saturated fat 0.406g 0.15g 1%
Monounsaturated fat 0.445g 0.124g 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 232kcal 254kcal N/A
Weight per 100 calories 30g 76g N/A
Unsaturated / Saturated Fat ratio 4.2 3.7 N/A
Net carbs 59.49g 24.93g N/A
Sugar 6.82g N/A
Sodium 8mg 6mg 0%
Tryptophan 0.132mg 0.065mg 0%
Threonine 0.443mg 0.134mg 0%
Isoleucine 0.552mg 0.197mg 0%
Leucine 1.07mg 0.348mg 0%
Lysine 0.409mg 0.097mg 0%
Methionine 0.258mg 0.079mg 0%
Phenylalanine 0.737mg 0.247mg 0%
Valine 0.681mg 0.217mg 0%
Histidine 0.36mg 0.103mg 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
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
Contains more ProteinProtein +182.9%
Contains more FatsFats +131.4%
Contains more CarbsCarbs +181.5%
Contains more OtherOther +477.4%
Contains more WaterWater +522.1%

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
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
Contains more Mono. FatMonounsaturated fat +258.9%
Contains more Poly. FatPolyunsaturated fat +193.2%
Contains less Sat. FatSaturated fat -63.1%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.