Porridge vs. Spelt — In-Depth Nutrition Comparison
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The main differences between Porridge and Spelt
- Porridge has more Iron, and Calcium, however, Spelt has more Manganese, Copper, Phosphorus, Fiber, Vitamin B3, Magnesium, Zinc, and Vitamin B6.
- Daily need coverage for Manganese from Spelt is 47% higher.
- Spelt has 9 times less Calcium than Porridge. Porridge has 87mg of Calcium, while Spelt has 10mg.
Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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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Calcium
+770%
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Iron
+124%
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Magnesium
+880%
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Phosphorus
+900%
Contains
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Potassium
+793.8%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+861.5%
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Copper
+437.5%
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Manganese
+∞%
Contains
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Selenium
+42.9%
Contains
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Calcium
+770%
Contains
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Iron
+124%
Contains
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Magnesium
+880%
Contains
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Phosphorus
+900%
Contains
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Potassium
+793.8%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+861.5%
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Copper
+437.5%
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Manganese
+∞%
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Selenium
+42.9%
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
+∞%
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Vitamin E
+1200%
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Vitamin B1
+87.3%
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Vitamin B2
+20%
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Vitamin B3
+394.2%
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Vitamin B6
+515.4%
Equal in Folate - 13
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Vitamin A
+∞%
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Vitamin E
+1200%
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Vitamin B1
+87.3%
Contains
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Vitamin B2
+20%
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Vitamin B3
+394.2%
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Vitamin B6
+515.4%
Equal in Folate - 13
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+31.6%
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Protein
+281.9%
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Fats
+304.8%
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Carbs
+151.3%
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Other
+195.5%
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Water
+31.6%
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Protein
+281.9%
Contains
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Fats
+304.8%
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Carbs
+151.3%
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Other
+195.5%
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 | 10.02g | 22.54g |
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| Protein | 1.44g | 5.5g |
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| Fats | 0.21g | 0.85g |
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| Carbs | 10.52g | 26.44g |
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| Calories | 50kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 0.03g |
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| Fiber | 0.5g | 3.9g |
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| Calcium | 87mg | 10mg |
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| Iron | 3.74mg | 1.67mg |
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| Magnesium | 5mg | 49mg |
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| Phosphorus | 15mg | 150mg |
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| Potassium | 16mg | 143mg |
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| Sodium | 6mg | 5mg |
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| Zinc | 0.13mg | 1.25mg |
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| Copper | 0.04mg | 0.215mg |
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| Manganese | 0mg | 1.091mg |
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| Selenium | 2.8µg | 4µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.02mg | 0.26mg |
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| Vitamin B1 | 0.055mg | 0.103mg |
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| Vitamin B2 | 0.025mg | 0.03mg |
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| Vitamin B3 | 0.52mg | 2.57mg |
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| Vitamin B5 | 0.071mg |
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| Vitamin B6 | 0.013mg | 0.08mg |
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| Folate | 12µg | 13µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.045mg |
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| Isoleucine | 0.063mg |
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| Leucine | 0.11mg |
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| Lysine | 0.037mg |
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| Methionine | 0.027mg |
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| Phenylalanine | 0.078mg |
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| Valine | 0.07mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.033g |
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| Monounsaturated Fat | 0.028g |
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| Polyunsaturated fat | 0.114g |
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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
4%
10%
Minerals Daily Need Coverage Score
21%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)