Cornmeal vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between Cornmeal and Spelt
- Cornmeal has more Folate, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6, while Spelt has more Manganese, Copper, and Phosphorus.
- Cornmeal covers your daily need of Folate 49% more than Spelt.
- Cornmeal contains 13 times more Vitamin B2 than Spelt. While Cornmeal contains 0.382mg of Vitamin B2, Spelt contains only 0.03mg.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Spelt, cooked.
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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
+161.1%
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Selenium
+162.5%
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Calcium
+233.3%
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Magnesium
+53.1%
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Phosphorus
+51.5%
Contains
less
Sodium
-28.6%
Contains
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Zinc
+89.4%
Contains
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Copper
+182.9%
Contains
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Manganese
+527%
Equal in Potassium - 143
Contains
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Iron
+161.1%
Contains
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Selenium
+162.5%
Contains
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Calcium
+233.3%
Contains
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Magnesium
+53.1%
Contains
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Phosphorus
+51.5%
Contains
less
Sodium
-28.6%
Contains
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Zinc
+89.4%
Contains
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Copper
+182.9%
Contains
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Manganese
+527%
Equal in Potassium - 143
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.
:
Contains
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Vitamin A
+5250%
Contains
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Vitamin B1
+435%
Contains
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Vitamin B2
+1173.3%
Contains
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Vitamin B3
+93.3%
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Vitamin B6
+127.5%
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Folate
+1507.7%
Contains
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Vitamin E
+116.7%
Contains
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Vitamin A
+5250%
Contains
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Vitamin B1
+435%
Contains
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Vitamin B2
+1173.3%
Contains
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Vitamin B3
+93.3%
Contains
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Vitamin B6
+127.5%
Contains
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Folate
+1507.7%
Contains
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Vitamin E
+116.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+29.3%
Contains
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Fats
+105.9%
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Carbs
+200.5%
Contains
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Water
+495.3%
Contains
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Other
+27.5%
Contains
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Protein
+29.3%
Contains
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Fats
+105.9%
Contains
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Carbs
+200.5%
Contains
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Water
+495.3%
Contains
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Other
+27.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+274.6%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
Contains
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Maltose
+∞%
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Starch
+274.6%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 22.54g |
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| Protein | 7.11g | 5.5g |
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| Fats | 1.75g | 0.85g |
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| Carbs | 79.45g | 26.44g |
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| Calories | 370kcal | 127kcal |
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| Starch | 73.3g | 19.57g |
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| Fructose | 0.17g |
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| Sugar | 1.61g |
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| Fiber | 3.9g | 3.9g | |
| Calcium | 3mg | 10mg |
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| Iron | 4.36mg | 1.67mg |
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| Magnesium | 32mg | 49mg |
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| Phosphorus | 99mg | 150mg |
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| Potassium | 142mg | 143mg |
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| Sodium | 7mg | 5mg |
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| Zinc | 0.66mg | 1.25mg |
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| Copper | 0.076mg | 0.215mg |
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| Manganese | 0.174mg | 1.091mg |
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| Selenium | 10.5µg | 4µg |
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| Vitamin A | 214IU | 4IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.12mg | 0.26mg |
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| Vitamin B1 | 0.551mg | 0.103mg |
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| Vitamin B2 | 0.382mg | 0.03mg |
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| Vitamin B3 | 4.968mg | 2.57mg |
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| Vitamin B5 | 0.24mg |
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| Vitamin B6 | 0.182mg | 0.08mg |
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| Folate | 209µg | 13µg |
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| Tryptophan | 0.038mg |
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| Threonine | 0.172mg |
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| Isoleucine | 0.242mg |
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| Leucine | 1.006mg |
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| Lysine | 0.105mg |
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| Methionine | 0.162mg |
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| Phenylalanine | 0.366mg |
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| Valine | 0.337mg |
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| Histidine | 0.172mg |
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| Saturated Fat | 0.22g |
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| Monounsaturated Fat | 0.39g |
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| Polyunsaturated fat | 0.828g |
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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
46%
10%
Minerals Daily Need Coverage Score
37%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.22g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 5)
Which food is cheaper?
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)