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Spelt vs. Spaghetti — In-Depth Nutrition Comparison

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Important differences between spelt and spaghetti

  • Spelt has more manganese, iron, vitamin B3, phosphorus, copper, fiber, magnesium, vitamin B1, and zinc; however, spaghetti is richer in selenium.
  • Spaghetti's daily need coverage for selenium is 41% more.
  • Spelt contains 6 times more vitamin B3 than spaghetti. Spelt contains 2.57mg of vitamin B3, while spaghetti contains 0.4mg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of spaghetti is 49.

The food varieties used in the comparison are Spelt, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +172.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +225%
Contains more IronIron +234%
Contains more CopperCopper +115%
Contains more ZincZinc +145.1%
Contains more PhosphorusPhosphorus +158.6%
Contains more ManganeseManganese +238.8%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +560%

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
6
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +542.5%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +85.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Spaghetti DV% diff.
Selenium 4µg 26.4µg 41%
Manganese 1.091mg 0.322mg 33%
Iron 1.67mg 0.5mg 15%
Vitamin B3 2.57mg 0.4mg 14%
Phosphorus 150mg 58mg 13%
Copper 0.215mg 0.1mg 13%
Fiber 3.9g 1.8g 8%
Magnesium 49mg 18mg 7%
Vitamin B1 0.103mg 0.02mg 7%
Zinc 1.25mg 0.51mg 7%
Starch 19.57g 26.01g 3%
Potassium 143mg 44mg 3%
Vitamin B5 0.112mg 2%
Calories 127kcal 158kcal 2%
Folate 13µg 7µg 2%
Polyunsaturated fat 0.326g 2%
Vitamin B6 0.08mg 0.049mg 2%
Choline 6.4mg 1%
Saturated fat 0.176g 1%
Vitamin B2 0.03mg 0.02mg 1%
Protein 5.5g 5.8g 1%
Vitamin E 0.26mg 0.06mg 1%
Carbs 26.44g 30.86g 1%
Fats 0.85g 0.93g 0%
Net carbs 22.54g 29.06g N/A
Calcium 10mg 7mg 0%
Sugar 0.56g N/A
Sodium 5mg 1mg 0%
Monounsaturated fat 0.131g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more OtherOther +132.1%
Contains more CarbsCarbs +16.7%
~equal in Protein ~5.8g
~equal in Fats ~0.93g
~equal in Water ~62.13g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
0
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more StarchStarch +32.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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/169746/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.