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Balsamic vinegar vs. Spelt — In-Depth Nutrition Comparison

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How are balsamic vinegar and spelt different?

  • Spelt has more manganese, phosphorus, copper, iron, magnesium, zinc, and potassium than balsamic vinegar.
  • Daily need coverage for manganese for spelt is 124% higher.
  • Balsamic vinegar contains 2 times more sugar than spelt. While balsamic vinegar contains 14.95g of sugar, spelt contains only 6.82g.
  • Balsamic vinegar has a lower glycemic index (50) than spelt (63).

Vinegar, balsamic and Spelt, uncooked are the varieties used in this article.

Infographic

Balsamic vinegar vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +1033.3%
Contains more PotassiumPotassium +246.4%
Contains more IronIron +516.7%
Contains more CopperCopper +1865.4%
Contains more ZincZinc +4000%
Contains more PhosphorusPhosphorus +2010.5%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +2177.1%
~equal in Calcium ~27mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +593.7%
Contains more OtherOther +236.9%
Contains more ProteinProtein +2873.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +312.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GlucoseGlucose +801.2%
Contains more FructoseFructose +2975%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Spelt DV% diff.
Manganese 0.131mg 2.983mg 124%
Phosphorus 19mg 401mg 55%
Copper 0.026mg 0.511mg 54%
Iron 0.72mg 4.44mg 47%
Fiber 10.7g 43%
Vitamin B3 6.843mg 43%
Vitamin B1 0.364mg 30%
Magnesium 12mg 136mg 30%
Zinc 0.08mg 3.28mg 29%
Protein 0.49g 14.57g 28%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 21%
Vitamin B6 0.23mg 18%
Carbs 17.03g 70.19g 18%
Calories 88kcal 338kcal 13%
Folate 45µg 11%
Fructose 7.38g 0.24g 9%
Vitamin B2 0.113mg 9%
Potassium 112mg 388mg 8%
Polyunsaturated fat 1.258g 8%
Vitamin E 0.79mg 5%
Fats 0g 2.43g 4%
Vitamin K 3.6µg 3%
Saturated fat 0g 0.406g 2%
Monounsaturated fat 0.445g 1%
Sodium 23mg 8mg 1%
Net carbs 17.03g 59.49g N/A
Calcium 27mg 27mg 0%
Sugar 14.95g 6.82g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
0%
Balsamic vinegar
32%
Spelt
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 8.13g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 15mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
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 is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Balsamic vinegar
Balsamic vinegar is lower in glycemic index (difference - 13)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.