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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.23mg | 0.034mg | 15% |
| Carbs | 70.19g | 24.93g | 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% | |
| Calcium | 27mg | 6mg | 2% |
| Fats | 2.43g | 1.05g | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Saturated fat | 0.406g | 0.15g | 1% |
| Monounsaturated fat | 0.445g | 0.124g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +258.9% |
| Contains more Poly. FatPolyunsaturated fat | +193.2% |
| Contains less Sat. FatSaturated fat | -63.1% |