Corn grain vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between Corn grain and Spelt
- Corn grain has more Vitamin B6, Vitamin B1, Selenium, Magnesium, Fiber, Vitamin B2, Iron, Copper, and Zinc, however, Spelt is higher in Manganese.
- Corn grain covers your daily Vitamin B6 needs 42% more than Spelt.
- Spelt contains 7 times less Vitamin B2 than Corn grain. Corn grain contains 0.201mg of Vitamin B2, while Spelt contains 0.03mg.
Food varieties used in this article are Corn grain, yellow and Spelt, cooked.
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.
Contains
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Iron
+62.3%
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Magnesium
+159.2%
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Phosphorus
+40%
Contains
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Potassium
+100.7%
Contains
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Zinc
+76.8%
Contains
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Copper
+46%
Contains
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Selenium
+287.5%
Contains
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Calcium
+42.9%
Contains
less
Sodium
-85.7%
Contains
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Manganese
+124.9%
Contains
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Iron
+62.3%
Contains
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Magnesium
+159.2%
Contains
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Phosphorus
+40%
Contains
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Potassium
+100.7%
Contains
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Zinc
+76.8%
Contains
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Copper
+46%
Contains
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Selenium
+287.5%
Contains
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Calcium
+42.9%
Contains
less
Sodium
-85.7%
Contains
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Manganese
+124.9%
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.
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Contains
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Vitamin A
+5250%
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Vitamin E
+88.5%
Contains
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Vitamin B1
+273.8%
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Vitamin B2
+570%
Contains
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Vitamin B3
+41.1%
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Vitamin B6
+677.5%
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Folate
+46.2%
Contains
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Vitamin A
+5250%
Contains
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Vitamin E
+88.5%
Contains
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Vitamin B1
+273.8%
Contains
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Vitamin B2
+570%
Contains
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Vitamin B3
+41.1%
Contains
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Vitamin B6
+677.5%
Contains
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Folate
+46.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+71.3%
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Fats
+457.6%
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Carbs
+180.9%
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Other
+86.2%
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Water
+541.9%
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+71.3%
Contains
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Fats
+457.6%
Contains
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Carbs
+180.9%
Contains
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Other
+86.2%
Contains
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Water
+541.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 66.96g | 22.54g |
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| Protein | 9.42g | 5.5g |
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| Fats | 4.74g | 0.85g |
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| Carbs | 74.26g | 26.44g |
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| Calories | 365kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 0.64g |
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| Fiber | 7.3g | 3.9g |
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| Calcium | 7mg | 10mg |
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| Iron | 2.71mg | 1.67mg |
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| Magnesium | 127mg | 49mg |
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| Phosphorus | 210mg | 150mg |
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| Potassium | 287mg | 143mg |
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| Sodium | 35mg | 5mg |
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| Zinc | 2.21mg | 1.25mg |
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| Copper | 0.314mg | 0.215mg |
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| Manganese | 0.485mg | 1.091mg |
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| Selenium | 15.5µg | 4µg |
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| Vitamin A | 214IU | 4IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.49mg | 0.26mg |
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| Vitamin B1 | 0.385mg | 0.103mg |
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| Vitamin B2 | 0.201mg | 0.03mg |
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| Vitamin B3 | 3.627mg | 2.57mg |
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| Vitamin B5 | 0.424mg |
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| Vitamin B6 | 0.622mg | 0.08mg |
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| Folate | 19µg | 13µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.067mg |
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| Threonine | 0.354mg |
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| Isoleucine | 0.337mg |
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| Leucine | 1.155mg |
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| Lysine | 0.265mg |
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| Methionine | 0.197mg |
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| Phenylalanine | 0.463mg |
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| Valine | 0.477mg |
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| Histidine | 0.287mg |
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| Saturated Fat | 0.667g |
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| Monounsaturated Fat | 1.251g |
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| Polyunsaturated fat | 2.163g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
10%
Minerals Daily Need Coverage Score
63%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.667g)
Which food is lower in glycemic index?
Corn grain is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)