Spelt vs. Pasta — In-Depth Nutrition Comparison
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A recap on the differences between spelt and pasta
- Spelt has more manganese, copper, phosphorus, vitamin B3, magnesium, and iron; however, pasta is higher in folate, vitamin B2, and vitamin B1.
- Spelt covers your daily manganese needs 38% more than pasta.
- Pasta contains 3 times less magnesium than spelt. Spelt contains 49mg of magnesium, while pasta contains 18mg.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, cooked and Pasta, fresh-refrigerated, plain, cooked.
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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 | +172.2% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +495.8% |
| Contains more IronIron | +46.5% |
| Contains more CopperCopper | +131.2% |
| Contains more ZincZinc | +123.2% |
| Contains more PhosphorusPhosphorus | +138.1% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +387.1% |
| Contains more SeleniumSelenium | +∞% |
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 B3Vitamin B3 | +159.1% |
| Contains more Vitamin B6Vitamin B6 | +135.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.9% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +392.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.224mg | 38% |
| Fiber | 3.9g | 16% | |
| Copper | 0.215mg | 0.093mg | 14% |
| Folate | 13µg | 64µg | 13% |
| Phosphorus | 150mg | 63mg | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B3 | 2.57mg | 0.992mg | 10% |
| Vitamin B2 | 0.03mg | 0.15mg | 9% |
| Vitamin B1 | 0.103mg | 0.209mg | 9% |
| Starch | 19.57g | 8% | |
| Selenium | 4µg | 7% | |
| Magnesium | 49mg | 18mg | 7% |
| Iron | 1.67mg | 1.14mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Zinc | 1.25mg | 0.56mg | 6% |
| Vitamin B6 | 0.08mg | 0.034mg | 4% |
| Potassium | 143mg | 24mg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Polyunsaturated fat | 0.429g | 3% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin A | 0µg | 6µg | 1% |
| Protein | 5.5g | 5.15g | 1% |
| Carbs | 26.44g | 24.93g | 1% |
| Saturated fat | 0.15g | 1% | |
| Calories | 127kcal | 131kcal | 0% |
| Fats | 0.85g | 1.05g | 0% |
| Net carbs | 22.54g | 24.93g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Sodium | 5mg | 6mg | 0% |
| Monounsaturated fat | 0.124g | 0% | |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.197mg | 0% | |
| Leucine | 0.348mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.247mg | 0% | |
| Valine | 0.217mg | 0% | |
| Histidine | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +109.7% |
| Contains more FatsFats | +23.5% |
~equal in
Protein
~5.15g
~equal in
Carbs
~24.93g
~equal in
Water
~68.56g
