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 from Spelt is 120% higher.
- Pasta has 8 times less Magnesium than Spelt. Spelt has 136mg of Magnesium, while Pasta has 18mg.
Food types used in this article are Spelt, uncooked and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+350%
Contains
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Iron
+289.5%
Contains
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Magnesium
+655.6%
Contains
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Phosphorus
+536.5%
Contains
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Potassium
+1516.7%
Contains
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Zinc
+485.7%
Contains
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Copper
+449.5%
Contains
less
Sodium
-25%
Contains
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Calcium
+350%
Contains
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Iron
+289.5%
Contains
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Magnesium
+655.6%
Contains
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Phosphorus
+536.5%
Contains
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Potassium
+1516.7%
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Zinc
+485.7%
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Copper
+449.5%
Contains
less
Sodium
-25%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B1
+74.2%
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Vitamin B3
+589.8%
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Vitamin B5
+483.6%
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Vitamin B6
+576.5%
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Vitamin A
+100%
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Vitamin B2
+32.7%
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Folate
+42.2%
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Vitamin B12
+∞%
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Vitamin B1
+74.2%
Contains
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Vitamin B3
+589.8%
Contains
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Vitamin B5
+483.6%
Contains
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Vitamin B6
+576.5%
Contains
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Vitamin A
+100%
Contains
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Vitamin B2
+32.7%
Contains
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Folate
+42.2%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+182.9%
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Fats
+131.4%
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Carbs
+181.5%
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Other
+477.4%
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Water
+522.1%
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Protein
+182.9%
Contains
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Fats
+131.4%
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Carbs
+181.5%
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Other
+477.4%
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Water
+522.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+258.9%
Contains
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Polyunsaturated fat
+193.2%
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Saturated Fat
-63.1%
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Monounsaturated Fat
+258.9%
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Polyunsaturated fat
+193.2%
Contains
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Saturated Fat
-63.1%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.49g | 24.93g |
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| Protein | 14.57g | 5.15g |
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| Fats | 2.43g | 1.05g |
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| Carbs | 70.19g | 24.93g |
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| Calories | 338kcal | 131kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 6.82g |
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| Fiber | 10.7g |
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| Calcium | 27mg | 6mg |
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| Iron | 4.44mg | 1.14mg |
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| Magnesium | 136mg | 18mg |
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| Phosphorus | 401mg | 63mg |
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| Potassium | 388mg | 24mg |
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| Sodium | 8mg | 6mg |
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| Zinc | 3.28mg | 0.56mg |
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| Copper | 0.511mg | 0.093mg |
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| Vitamin A | 10IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.79mg |
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| Vitamin B1 | 0.364mg | 0.209mg |
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| Vitamin B2 | 0.113mg | 0.15mg |
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| Vitamin B3 | 6.843mg | 0.992mg |
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| Vitamin B5 | 1.068mg | 0.183mg |
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| Vitamin B6 | 0.23mg | 0.034mg |
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| Folate | 45µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 3.6µg |
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| Tryptophan | 0.132mg | 0.065mg |
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| Threonine | 0.443mg | 0.134mg |
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| Isoleucine | 0.552mg | 0.197mg |
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| Leucine | 1.07mg | 0.348mg |
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| Lysine | 0.409mg | 0.097mg |
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| Methionine | 0.258mg | 0.079mg |
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| Phenylalanine | 0.737mg | 0.247mg |
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| Valine | 0.681mg | 0.217mg |
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| Histidine | 0.36mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.406g | 0.15g |
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| Monounsaturated Fat | 0.445g | 0.124g |
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| Polyunsaturated fat | 1.258g | 0.429g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
16%
Minerals Daily Need Coverage Score
92%
17%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 0.256g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.