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  6. Spelt vs. Tomato paste

Spelt vs. Tomato paste — In-Depth Nutrition Comparison

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What are the main differences between spelt and tomato paste?

  • Spelt is richer in manganese, phosphorus, fiber, vitamin B1, zinc, vitamin B3, and magnesium, yet tomato paste is richer in vitamin A, vitamin C, and vitamin E.
  • Spelt's daily need coverage for manganese is 117% higher.
  • Spelt has 6 times more vitamin B1 than tomato paste. Spelt has 0.364mg of vitamin B1, while tomato paste has 0.06mg.
  • Tomato paste has a lower glycemic index than spelt.

We used Spelt, uncooked and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Spelt vs Tomato paste 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
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +223.8%
Contains more IronIron +49%
Contains more CopperCopper +40%
Contains more ZincZinc +420.6%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +887.7%
Contains more SeleniumSelenium +120.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +161.3%

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
Spelt
4
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +652.1%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +444.3%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin KVitamin K +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Tomato paste DV% diff.
Manganese 2.983mg 0.302mg 117%
Phosphorus 401mg 83mg 45%
Fiber 10.7g 4.1g 26%
Vitamin B1 0.364mg 0.06mg 25%
Vitamin C 0mg 21.9mg 24%
Vitamin B3 6.843mg 3.076mg 24%
Zinc 3.28mg 0.63mg 24%
Vitamin E 0.79mg 4.3mg 23%
Magnesium 136mg 42mg 22%
Starch 53.92g 0.22g 22%
Protein 14.57g 4.32g 21%
Vitamin B5 1.068mg 0.142mg 19%
Potassium 388mg 1014mg 18%
Iron 4.44mg 2.98mg 18%
Carbs 70.19g 18.91g 17%
Copper 0.511mg 0.365mg 16%
Calories 338kcal 82kcal 13%
Selenium 11.7µg 5.3µg 12%
Vitamin A 0µg 76µg 8%
Folate 45µg 12µg 8%
Choline 38.5mg 7%
Fructose 0.24g 5.85g 7%
Polyunsaturated fat 1.258g 0.16g 7%
Vitamin K 3.6µg 11.4µg 7%
Vitamin B2 0.113mg 0.153mg 3%
Fats 2.43g 0.47g 3%
Sodium 8mg 59mg 2%
Saturated fat 0.406g 0.1g 1%
Monounsaturated fat 0.445g 0.067g 1%
Vitamin B6 0.23mg 0.216mg 1%
Calcium 27mg 36mg 1%
Net carbs 59.49g 14.81g N/A
Sugar 6.82g 12.18g N/A
Tryptophan 0.132mg 0.031mg 0%
Threonine 0.443mg 0.133mg 0%
Isoleucine 0.552mg 0.089mg 0%
Leucine 1.07mg 0.124mg 0%
Lysine 0.409mg 0.134mg 0%
Methionine 0.258mg 0.027mg 0%
Phenylalanine 0.737mg 0.13mg 0%
Valine 0.681mg 0.088mg 0%
Histidine 0.36mg 0.071mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +237.3%
Contains more FatsFats +417%
Contains more CarbsCarbs +271.2%
Contains more WaterWater +567%
Contains more OtherOther +56.4%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +564.2%
Contains more Poly. FatPolyunsaturated fat +686.3%
Contains less Sat. FatSaturated fat -75.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +24409.1%
Contains more SucroseSucrose +96.7%
Contains more MaltoseMaltose +1739.3%
Contains more GlucoseGlucose +584.5%
Contains more FructoseFructose +2337.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.