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Spinach pasta vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Spinach pasta and Spelt?

  • Spinach pasta is richer in Vitamin B1, Folate, Vitamin B2, Iron, Vitamin B6, Vitamin B12, and Vitamin B3, yet Spelt is richer in Manganese.
  • Spinach pasta's daily need coverage for Vitamin B1 is 42% higher.

We used Pasta, fresh-refrigerated, spinach, as purchased and Spelt, cooked types in this comparison.

Infographic

Spinach pasta vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Spelt
3
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%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +90.2%
Contains more IronIron +97.6%
Contains more ZincZinc +12%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +39.7%
~equal in Copper ~0.215mg
~equal in Phosphorus ~150mg

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.
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% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Spelt
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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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +5925%
Contains more Vitamin B1Vitamin B1 +491.3%
Contains more Vitamin B2Vitamin B2 +1226.7%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +293.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1261.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +104.7%
Contains more FatsFats +147.1%
Contains more CarbsCarbs +110.7%
Contains more OtherOther +26.2%
Contains more WaterWater +121.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Spelt Opinion
Calories 289kcal 127kcal Spinach pasta
Protein 11.26g 5.5g Spinach pasta
Fats 2.1g 0.85g Spinach pasta
Net carbs 55.72g 22.54g Spinach pasta
Carbs 55.72g 26.44g Spinach pasta
Cholesterol 73mg 0mg Spelt
Magnesium 63mg 49mg Spinach pasta
Calcium 43mg 10mg Spinach pasta
Potassium 272mg 143mg Spinach pasta
Iron 3.3mg 1.67mg Spinach pasta
Fiber 3.9g Spelt
Copper 0.197mg 0.215mg Spelt
Zinc 1.4mg 1.25mg Spinach pasta
Starch 19.57g Spelt
Phosphorus 148mg 150mg Spelt
Sodium 27mg 5mg Spelt
Vitamin A 241IU 4IU Spinach pasta
Vitamin A RAE 25µg 0µg Spinach pasta
Vitamin E 0.26mg Spelt
Manganese 0.781mg 1.091mg Spelt
Selenium 4µg Spelt
Vitamin B1 0.609mg 0.103mg Spinach pasta
Vitamin B2 0.398mg 0.03mg Spinach pasta
Vitamin B3 3.46mg 2.57mg Spinach pasta
Vitamin B5 0.688mg Spinach pasta
Vitamin B6 0.315mg 0.08mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Folate 177µg 13µg Spinach pasta
Saturated Fat 0.483g Spelt
Monounsaturated Fat 0.659g Spinach pasta
Polyunsaturated fat 0.467g Spinach pasta
Tryptophan 0.15mg Spinach pasta
Threonine 0.352mg Spinach pasta
Isoleucine 0.488mg Spinach pasta
Leucine 0.813mg Spinach pasta
Lysine 0.336mg Spinach pasta
Methionine 0.208mg Spinach pasta
Phenylalanine 0.56mg Spinach pasta
Valine 0.544mg Spinach pasta
Histidine 0.237mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Spinach pasta
9%
Spelt
Minerals Daily Need Coverage Score
48%
Spinach pasta
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.483g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.