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Spelt vs. Pastrami — In-Depth Nutrition Comparison

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A recap on differences between spelt and pastrami

  • Spelt has more manganese, copper, fiber, phosphorus, magnesium, iron, and vitamin B1; however, pastrami is higher in vitamin B12.
  • Spelt covers your daily manganese needs 129% more than pastrami.
  • Spelt has less sodium.

Food varieties used in this article are Spelt, uncooked and Beef, cured, pastrami.

Infographic

Spelt vs Pastrami 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +100%
Contains more CopperCopper +461.5%
Contains more PhosphorusPhosphorus +129.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +10948.1%
Contains more ZincZinc +51.8%
Contains more SeleniumSelenium +51.3%

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
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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin EVitamin E +558.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin KVitamin K +414.3%
Contains more FolateFolate +650%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.221mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +19397.2%
Contains more ProteinProtein +49.6%
Contains more FatsFats +139.5%
Contains more WaterWater +530.9%
Contains more OtherOther +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Poly. FatPolyunsaturated fat +767.6%
Contains more Mono. FatMonounsaturated fat +376%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +2300%
Contains more MaltoseMaltose +∞%
~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.
Spelt Pastrami
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Pastrami DV% diff.
Manganese 2.983mg 0.027mg 129%
Vitamin B12 0µg 1.87µg 78%
Sodium 8mg 1078mg 47%
Copper 0.511mg 0.091mg 47%
Fiber 10.7g 0g 43%
Phosphorus 401mg 175mg 32%
Magnesium 136mg 17mg 28%
Iron 4.44mg 2.22mg 28%
Vitamin B1 0.364mg 0.052mg 26%
Carbs 70.19g 0.36g 23%
Cholesterol 0mg 68mg 23%
Starch 53.92g 22%
Vitamin B3 6.843mg 4.26mg 16%
Vitamin B5 1.068mg 0.265mg 16%
Choline 81.6mg 15%
Zinc 3.28mg 4.98mg 15%
Protein 14.57g 21.8g 14%
Selenium 11.7µg 17.7µg 11%
Folate 45µg 6µg 10%
Saturated fat 0.406g 2.681g 10%
Calories 338kcal 147kcal 10%
Polyunsaturated fat 1.258g 0.145g 7%
Potassium 388mg 210mg 5%
Fats 2.43g 5.82g 5%
Monounsaturated fat 0.445g 2.118g 4%
Vitamin E 0.79mg 0.12mg 4%
Vitamin B2 0.113mg 0.161mg 4%
Vitamin K 3.6µg 0.7µg 2%
Calcium 27mg 10mg 2%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin B6 0.23mg 0.221mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 59.49g 0.36g N/A
Sugar 6.82g 0.1g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.132mg 0.141mg 0%
Threonine 0.443mg 0.857mg 0%
Isoleucine 0.552mg 0.976mg 0%
Leucine 1.07mg 1.706mg 0%
Lysine 0.409mg 1.812mg 0%
Methionine 0.258mg 0.558mg 0%
Phenylalanine 0.737mg 0.847mg 0%
Valine 0.681mg 1.065mg 0%
Histidine 0.36mg 0.684mg 0%
Fructose 0.24g 0.01g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pastrami
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
32%
Spelt
37%
Pastrami
Minerals Daily Need Coverage Score
119%
Spelt
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1070mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.275g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 6.72g)
Which food is richer in vitamins?
?
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.

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.