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Spelt vs. Porridge — In-Depth Nutrition Comparison

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The main differences between Spelt and Porridge

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Vitamin B3, Magnesium, Zinc, and Vitamin B6, however, Porridge has more Iron, and Calcium.
  • Daily need coverage for Manganese from Spelt is 47% higher.
  • Porridge has 10 times less Phosphorus than Spelt. Spelt has 150mg of Phosphorus, while Porridge has 15mg.

Food types used in this article are Spelt, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spelt vs Porridge infographic
Infographic link

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.
Spelt
8
:
Contains more Magnesium +880%
Contains more Phosphorus +900%
Contains more Potassium +793.8%
Contains less Sodium -16.7%
Contains more Zinc +861.5%
Contains more Copper +437.5%
Contains more Manganese +∞%
Contains more Selenium +42.9%
Contains more Calcium +770%
Contains more Iron +124%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +880%
Contains more Phosphorus +900%
Contains more Potassium +793.8%
Contains less Sodium -16.7%
Contains more Zinc +861.5%
Contains more Copper +437.5%
Contains more Manganese +∞%
Contains more Selenium +42.9%
Contains more Calcium +770%
Contains more Iron +124%

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.
Spelt
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +394.2%
Contains more Vitamin B6 +515.4%
Equal in Folate - 12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +394.2%
Contains more Vitamin B6 +515.4%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
:
Contains more Protein +281.9%
Contains more Fats +304.8%
Contains more Carbs +151.3%
Contains more Other +195.5%
Contains more Water +31.6%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +281.9%
Contains more Fats +304.8%
Contains more Carbs +151.3%
Contains more Other +195.5%
Contains more Water +31.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Porridge Opinion
Net carbs 22.54g 10.02g Spelt
Protein 5.5g 1.44g Spelt
Fats 0.85g 0.21g Spelt
Carbs 26.44g 10.52g Spelt
Calories 127kcal 50kcal Spelt
Starch 19.57g Spelt
Sugar 0.03g Spelt
Fiber 3.9g 0.5g Spelt
Calcium 10mg 87mg Porridge
Iron 1.67mg 3.74mg Porridge
Magnesium 49mg 5mg Spelt
Phosphorus 150mg 15mg Spelt
Potassium 143mg 16mg Spelt
Sodium 5mg 6mg Spelt
Zinc 1.25mg 0.13mg Spelt
Copper 0.215mg 0.04mg Spelt
Manganese 1.091mg 0mg Spelt
Selenium 4µg 2.8µg Spelt
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 0.02mg Spelt
Vitamin B1 0.103mg 0.055mg Spelt
Vitamin B2 0.03mg 0.025mg Spelt
Vitamin B3 2.57mg 0.52mg Spelt
Vitamin B5 0.071mg Porridge
Vitamin B6 0.08mg 0.013mg Spelt
Folate 13µg 12µg Spelt
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.033g Spelt
Monounsaturated Fat 0.028g Porridge
Polyunsaturated fat 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
4%
Porridge
Minerals Daily Need Coverage Score
45%
Spelt
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
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 ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.