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Spelt vs Spaghetti - In-Depth Nutrition Comparison

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Differences between Spelt and Spaghetti

  • Spelt is higher in Manganese, Iron, Phosphorus, Copper, Vitamin B3, Fiber, Vitamin B1, Magnesium, and Zinc, however Spaghetti is richer in Selenium.
  • Spelt's daily need coverage for Manganese is 116% higher.
  • Spelt has 18 times more Vitamin B1 than Spaghetti. While Spelt has 0.364mg of Vitamin B1, Spaghetti has only 0.02mg.

The food types used in this comparison are Spelt, uncooked and Pasta, cooked, unenriched, without added salt.

Infographic

Spelt vs Spaghetti 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
Contains more Calcium +285.7%
Contains more Iron +788%
Contains more Magnesium +655.6%
Contains more Phosphorus +591.4%
Contains more Potassium +781.8%
Contains more Zinc +543.1%
Contains more Copper +411%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +285.7%
Contains more Iron +788%
Contains more Magnesium +655.6%
Contains more Phosphorus +591.4%
Contains more Potassium +781.8%
Contains more Zinc +543.1%
Contains more Copper +411%
Contains less Sodium -87.5%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +1610.8%
Contains more Vitamin B5 +853.6%
Contains more Vitamin B6 +369.4%
Contains more Folate +542.9%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +1610.8%
Contains more Vitamin B5 +853.6%
Contains more Vitamin B6 +369.4%
Contains more Folate +542.9%
Contains more Vitamin K +∞%

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 Spaghetti
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Spaghetti Opinion
Net carbs 59.49g 29.06g Spelt
Protein 14.57g 5.8g Spelt
Fats 2.43g 0.93g Spelt
Carbs 70.19g 30.86g Spelt
Calories 338kcal 158kcal Spelt
Starch 53.92g 26.01g Spelt
Fructose 0.24g 0.03g Spelt
Sugar 6.82g 0.56g Spaghetti
Fiber 10.7g 1.8g Spelt
Calcium 27mg 7mg Spelt
Iron 4.44mg 0.5mg Spelt
Magnesium 136mg 18mg Spelt
Phosphorus 401mg 58mg Spelt
Potassium 388mg 44mg Spelt
Sodium 8mg 1mg Spaghetti
Zinc 3.28mg 0.51mg Spelt
Copper 0.511mg 0.1mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.06mg Spelt
Vitamin D IU 0IU Spaghetti
Vitamin D µg 0µg Spaghetti
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.02mg Spelt
Vitamin B2 0.113mg 0.02mg Spelt
Vitamin B3 6.843mg 0.4mg Spelt
Vitamin B5 1.068mg 0.112mg Spelt
Vitamin B6 0.23mg 0.049mg Spelt
Folate 45µg 7µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.083mg Spelt
Threonine 0.443mg 0.206mg Spelt
Isoleucine 0.552mg 0.228mg Spelt
Leucine 1.07mg 0.44mg Spelt
Lysine 0.409mg 0.133mg Spelt
Methionine 0.258mg 0.065mg Spelt
Phenylalanine 0.737mg 0.297mg Spelt
Valine 0.681mg 0.262mg Spelt
Histidine 0.36mg 0.132mg Spelt
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.176g Spaghetti
Monounsaturated Fat 0.445g 0.131g Spelt
Polyunsaturated fat 1.258g 0.326g Spelt

Which food is preferable for your diet?

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

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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
3
Spaghetti
Mineral Summary Score
92
Spelt
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
70%
Spelt
31%
Spaghetti
Fats
11%
Spelt
4%
Spaghetti

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.23g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.