Pasta vs Spelt: Which Is Healthier?

Pasta and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare pasta and spelt and help you learn more about their similarities and differences.

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Pasta vs Spelt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pasta vs spelt.

This comparison will start by comparing the caloric value of pasta and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pasta vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs pasta for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both pasta and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pasta vs Spelt Protein

Grains and most grain products, including pasta and spelt, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Spelt offers around 11% more protein than pasta.

Spelt has 14.6 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Pasta vs Spelt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pasta and spelt.

The total amount of carbohydrates is around 6% higher in pasta than in spelt. It has 74.7 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in pasta than in spelt, 60% precisely.

That said, 100 grams of pasta contains 2.7 grams of sugar, while the same amount of spelt contains 6.8 grams.

Lastly, let’s take a look at the dietary fiber in pasta and spelt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than pasta which offers 3.2 grams per 100 gram portion.

Pasta vs Spelt Fats

Like most other grains, pasta and spelt are low in fat.

Fats in pasta and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pasta and spelt:

• Pasta: 1.5 grams per 100 grams
• Spelt: 2.4 per 100 grams

Speaking of saturated fats, pasta is 25% lower in saturated fats.

Pasta and spelt contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Pasta vs Spelt Vitamins Content

This section will discuss the vitamin content of pasta and spelt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pasta has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Pasta and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pasta and spelt contain side by side, so you can easily compare them.

Pasta vs Spelt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pasta and spelt comparison focuses on their mineral content.

Pasta is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than spelt.

On the other hand, spelt is a higher amount of selenium.

Pasta and spelt contain the same amount of fluoride.

Check out the table below to learn how pasta and spelt compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between pasta and spelt.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.