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Spelt vs. Tomato sauce — In-Depth Nutrition Comparison

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What are the differences between Spelt and Tomato sauce?

  • Spelt is richer than Tomato sauce in Manganese, Phosphorus, Copper, Iron, Fiber, Vitamin B3, Magnesium, Vitamin B1, Zinc, and Selenium.
  • Spelt's daily need coverage for Manganese is 125% more.
  • Spelt has 20 times more Selenium than Tomato sauce. While Spelt has 11.7µg of Selenium, Tomato sauce has only 0.6µg.

We used Spelt, uncooked and Tomato sauce, canned, no salt added types in this article.

Infographic

Spelt vs Tomato sauce 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.
Contains more Calcium +92.9%
Contains more Iron +362.5%
Contains more Magnesium +806.7%
Contains more Phosphorus +1385.2%
Contains more Potassium +30.6%
Contains less Sodium -27.3%
Contains more Zinc +1390.9%
Contains more Copper +344.3%
Contains more Manganese +2539.8%
Contains more Selenium +1850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +92.9%
Contains more Iron +362.5%
Contains more Magnesium +806.7%
Contains more Phosphorus +1385.2%
Contains more Potassium +30.6%
Contains less Sodium -27.3%
Contains more Zinc +1390.9%
Contains more Copper +344.3%
Contains more Manganese +2539.8%
Contains more Selenium +1850%

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
7
:
Contains more Vitamin B1 +1416.7%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B3 +590.5%
Contains more Vitamin B5 +245.6%
Contains more Vitamin B6 +134.7%
Contains more Folate +400%
Contains more Vitamin K +28.6%
Contains more Vitamin A +4250%
Contains more Vitamin E +82.3%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin B1 +1416.7%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B3 +590.5%
Contains more Vitamin B5 +245.6%
Contains more Vitamin B6 +134.7%
Contains more Folate +400%
Contains more Vitamin K +28.6%
Contains more Vitamin A +4250%
Contains more Vitamin E +82.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1114.2%
Contains more Fats +710%
Contains more Carbs +1221.8%
Contains more Water +728.3%
Equal in Other - 1.91
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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +1114.2%
Contains more Fats +710%
Contains more Carbs +1221.8%
Contains more Water +728.3%
Equal in Other - 1.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +939.7%
Contains less Saturated Fat -89.9%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +939.7%
Contains less Saturated Fat -89.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +∞%
Contains more Glucose +116.7%
Contains more Fructose +595.8%
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% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +∞%
Contains more Glucose +116.7%
Contains more Fructose +595.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Tomato sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Tomato sauce Opinion
Net carbs 59.49g 3.81g Spelt
Protein 14.57g 1.2g Spelt
Fats 2.43g 0.3g Spelt
Carbs 70.19g 5.31g Spelt
Calories 338kcal 24kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g 1.67g Tomato sauce
Sugar 6.82g 3.56g Tomato sauce
Fiber 10.7g 1.5g Spelt
Calcium 27mg 14mg Spelt
Iron 4.44mg 0.96mg Spelt
Magnesium 136mg 15mg Spelt
Phosphorus 401mg 27mg Spelt
Potassium 388mg 297mg Spelt
Sodium 8mg 11mg Spelt
Zinc 3.28mg 0.22mg Spelt
Copper 0.511mg 0.115mg Spelt
Manganese 2.983mg 0.113mg Spelt
Selenium 11.7µg 0.6µg Spelt
Vitamin A 10IU 435IU Tomato sauce
Vitamin A RAE 0µg 22µg Tomato sauce
Vitamin E 0.79mg 1.44mg Tomato sauce
Vitamin C 0mg 7mg Tomato sauce
Vitamin B1 0.364mg 0.024mg Spelt
Vitamin B2 0.113mg 0.065mg Spelt
Vitamin B3 6.843mg 0.991mg Spelt
Vitamin B5 1.068mg 0.309mg Spelt
Vitamin B6 0.23mg 0.098mg Spelt
Folate 45µg 9µg Spelt
Vitamin K 3.6µg 2.8µg Spelt
Tryptophan 0.132mg 0.009mg Spelt
Threonine 0.443mg 0.037mg Spelt
Isoleucine 0.552mg 0.025mg Spelt
Leucine 1.07mg 0.034mg Spelt
Lysine 0.409mg 0.037mg Spelt
Methionine 0.258mg 0.008mg Spelt
Phenylalanine 0.737mg 0.036mg Spelt
Valine 0.681mg 0.025mg Spelt
Histidine 0.36mg 0.02mg Spelt
Saturated Fat 0.406g 0.041g Tomato sauce
Monounsaturated Fat 0.445g 0.044g Spelt
Polyunsaturated fat 1.258g 0.121g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
14%
Tomato sauce
Minerals Daily Need Coverage Score
119%
Spelt
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 3.26g)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.365g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.