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Flax vs Spelt - In-Depth Nutrition Comparison

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Comparison summary

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 - 3.257g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 5.27g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
24
Spelt
Mineral Summary Score
125
Flax
60
Spelt

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Spelt
Contains more Iron +29.1%
Contains more Calcium +844.4%
Contains more Potassium +109.5%
Contains more Magnesium +188.2%
Contains more Copper +138.7%
Contains more Zinc +32.3%
Contains more Phosphorus +60.1%
Contains less Sodium -73.3%
Contains more Iron +29.1%
Contains more Calcium +844.4%
Contains more Potassium +109.5%
Contains more Magnesium +188.2%
Contains more Copper +138.7%
Contains more Zinc +32.3%
Contains more Phosphorus +60.1%
Contains less Sodium -73.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
4
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Vitamin K +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Equal in Vitamin B5 - 1.068
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Vitamin K +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Equal in Vitamin B5 - 1.068

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
87%
Spelt
Carbohydrates
29%
Flax
70%
Spelt
Fats
195%
Flax
11%
Spelt

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Spelt Opinion
Calories 534 338 Flax
Protein 18.29 14.57 Flax
Fats 42.16 2.43 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Flax
Iron 5.73 4.44 Flax
Calcium 255 27 Flax
Potassium 813 388 Flax
Magnesium 392 136 Flax
Sugars 1.55 6.82 Spelt
Fiber 27.3 10.7 Flax
Copper 1.22 0.511 Flax
Zinc 4.34 3.28 Flax
Starch 53.92 Spelt
Phosphorus 642 401 Flax
Sodium 30 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.31 0.79 Spelt
Vitamin D 0 Flax
Vitamin B1 1.644 0.364 Flax
Vitamin B2 0.161 0.113 Flax
Vitamin B3 3.08 6.843 Spelt
Vitamin B5 0.985 1.068 Spelt
Vitamin B6 0.473 0.23 Flax
Vitamin B12 0 0
Vitamin K 4.3 3.6 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 0.406 Spelt
Monounsaturated Fat 7.527 0.445 Flax
Polyunsaturated fat 28.73 1.258 Flax
Tryptophan 0.297 0.132 Flax
Threonine 0.766 0.443 Flax
Isoleucine 0.896 0.552 Flax
Leucine 1.235 1.07 Flax
Lysine 0.862 0.409 Flax
Methionine 0.37 0.258 Flax
Phenylalanine 0.957 0.737 Flax
Valine 1.072 0.681 Flax
Histidine 0.472 0.36 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.