Spelt vs. Penne — In-Depth Nutrition Comparison
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What are the main differences between spelt and penne?
- Spelt is richer in iron, phosphorus, fiber, magnesium, zinc, potassium, and polyunsaturated fat, yet penne is richer in calcium.
- Spelt's daily need coverage for iron is 46% higher.
- Spelt has 5 times more magnesium than penne. Spelt has 136mg of magnesium, while penne has 30mg.
- Spelt contains less saturated fat.
- Penne has a lower glycemic index than spelt.
We used Spelt, uncooked and KASHI Three Cheese Penne, frozen, unprepared types in this comparison.
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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 | +353.3% |
| Contains more PotassiumPotassium | +218% |
| Contains more IronIron | +455% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +198.2% |
| Contains more PhosphorusPhosphorus | +239.8% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +229.6% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Copper | 0.511mg | 57% | |
| Iron | 4.44mg | 0.8mg | 46% |
| Vitamin B3 | 6.843mg | 43% | |
| Phosphorus | 401mg | 118mg | 40% |
| Fiber | 10.7g | 2.7g | 32% |
| Vitamin B1 | 0.364mg | 30% | |
| Magnesium | 136mg | 30mg | 25% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Zinc | 3.28mg | 1.1mg | 20% |
| Carbs | 70.19g | 16.8g | 18% |
| Vitamin B6 | 0.23mg | 18% | |
| Protein | 14.57g | 5.7g | 18% |
| Folate | 45µg | 11% | |
| Calories | 338kcal | 126kcal | 11% |
| Sodium | 8mg | 248mg | 10% |
| Saturated fat | 0.406g | 2.3g | 9% |
| Vitamin B2 | 0.113mg | 9% | |
| Potassium | 388mg | 122mg | 8% |
| Calcium | 27mg | 89mg | 6% |
| Polyunsaturated fat | 1.258g | 0.4g | 6% |
| Vitamin E | 0.79mg | 5% | |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Fats | 2.43g | 4g | 2% |
| Monounsaturated fat | 0.445g | 1g | 1% |
| Net carbs | 59.49g | 14.1g | N/A |
| Sugar | 6.82g | 1.9g | N/A |
| Trans fat | 0.2g | N/A | |
| 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
| Contains more ProteinProtein | +155.6% |
| Contains more CarbsCarbs | +317.8% |
| Contains more OtherOther | +62.7% |
| Contains more FatsFats | +64.6% |
| Contains more WaterWater | +557% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Poly. FatPolyunsaturated fat | +214.5% |
| Contains more Mono. FatMonounsaturated fat | +124.7% |