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Spelt vs Pasta - In-Depth Nutrition Comparison

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The main differences between Spelt and Pasta

  • Pasta contains less Manganese, Phosphorus, Copper, Iron, Vitamin B3, Magnesium, Zinc, Vitamin B5, Vitamin B6, and Vitamin B1 than Spelt.
  • Daily need coverage for Manganese from Spelt is 120% higher.
  • Pasta has 8 times less Magnesium than Spelt. Spelt has 136mg of Magnesium, while Pasta has 18mg.

Food types used in this article are Spelt, uncooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spelt vs Pasta infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
1
Pasta
Contains more Iron +289.5%
Contains more Calcium +350%
Contains more Potassium +1516.7%
Contains more Magnesium +655.6%
Contains more Copper +449.5%
Contains more Zinc +485.7%
Contains more Phosphorus +536.5%
Contains less Sodium -25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +289.5%
Contains more Calcium +350%
Contains more Potassium +1516.7%
Contains more Magnesium +655.6%
Contains more Copper +449.5%
Contains more Zinc +485.7%
Contains more Phosphorus +536.5%
Contains less Sodium -25%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
4
Pasta
Contains more Vitamin B1 +74.2%
Contains more Vitamin B3 +589.8%
Contains more Vitamin B5 +483.6%
Contains more Vitamin B6 +576.5%
Contains more Vitamin A +100%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B12 +∞%
Contains more Folate +42.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B3 +589.8%
Contains more Vitamin B5 +483.6%
Contains more Vitamin B6 +576.5%
Contains more Vitamin A +100%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B12 +∞%
Contains more Folate +42.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
16
Pasta
Mineral Summary Score
92
Spelt
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
31%
Pasta
Carbohydrates
70%
Spelt
25%
Pasta
Fats
11%
Spelt
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Pasta
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.256g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 14)
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.

All nutrients comparison - raw data values

Nutrient Spelt Pasta Opinion
Calories 338 131 Spelt
Protein 14.57 5.15 Spelt
Fats 2.43 1.05 Spelt
Vitamin C 0 0
Carbs 70.19 24.93 Spelt
Cholesterol 0 33 Spelt
Vitamin D
Iron 4.44 1.14 Spelt
Calcium 27 6 Spelt
Potassium 388 24 Spelt
Magnesium 136 18 Spelt
Sugar 6.82 Pasta
Fiber 10.7 Spelt
Copper 0.511 0.093 Spelt
Zinc 3.28 0.56 Spelt
Starch 53.92 Spelt
Phosphorus 401 63 Spelt
Sodium 8 6 Pasta
Vitamin A 10 20 Pasta
Vitamin E 0.79 Spelt
Vitamin D
Vitamin B1 0.364 0.209 Spelt
Vitamin B2 0.113 0.15 Pasta
Vitamin B3 6.843 0.992 Spelt
Vitamin B5 1.068 0.183 Spelt
Vitamin B6 0.23 0.034 Spelt
Vitamin B12 0 0.14 Pasta
Vitamin K 3.6 Spelt
Folate 45 64 Pasta
Trans Fat
Saturated Fat 0.406 0.15 Pasta
Monounsaturated Fat 0.445 0.124 Spelt
Polyunsaturated fat 1.258 0.429 Spelt
Tryptophan 0.132 0.065 Spelt
Threonine 0.443 0.134 Spelt
Isoleucine 0.552 0.197 Spelt
Leucine 1.07 0.348 Spelt
Lysine 0.409 0.097 Spelt
Methionine 0.258 0.079 Spelt
Phenylalanine 0.737 0.247 Spelt
Valine 0.681 0.217 Spelt
Histidine 0.36 0.103 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.