Cereal vs. Spelt — In-Depth Nutrition Comparison
Compare
How are cereal and spelt different?
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, spelt is richer in manganese.
- Daily need coverage for vitamin B1 for cereal is 515% higher.
- Spelt has less sodium.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Spelt, cooked are the varieties used in this article.
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.
| Contains more IronIron | +1939.5% |
| Contains more ZincZinc | +508% |
| Contains more SeleniumSelenium | +57.5% |
| Contains more MagnesiumMagnesium | +157.9% |
| Contains more PotassiumPotassium | +36.2% |
| Contains more CopperCopper | +56.9% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +38.1% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6004.9% |
| Contains more Vitamin B2Vitamin B2 | +12800% |
| Contains more Vitamin B3Vitamin B3 | +1052.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +7382.5% |
| Contains more Vitamin EVitamin E | +225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.103mg | 515% |
| Vitamin B6 | 5.986mg | 0.08mg | 454% |
| Iron | 34.06mg | 1.67mg | 405% |
| Vitamin B2 | 3.87mg | 0.03mg | 295% |
| Vitamin B3 | 29.62mg | 2.57mg | 169% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 1.25mg | 58% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Sodium | 795mg | 5mg | 34% |
| Carbs | 86.85g | 26.44g | 20% |
| Manganese | 0.79mg | 1.091mg | 13% |
| Calories | 378kcal | 127kcal | 13% |
| Fiber | 1.4g | 3.9g | 10% |
| Phosphorus | 77mg | 150mg | 10% |
| Copper | 0.137mg | 0.215mg | 9% |
| Starch | 19.57g | 8% | |
| Magnesium | 19mg | 49mg | 7% |
| Vitamin B5 | 0.226mg | 5% | |
| Selenium | 6.3µg | 4µg | 4% |
| Folate | 13µg | 3% | |
| Polyunsaturated fat | 0.354g | 2% | |
| Protein | 6.06g | 5.5g | 1% |
| Monounsaturated fat | 0.204g | 1% | |
| Saturated fat | 0.26g | 1% | |
| Vitamin E | 0.08mg | 0.26mg | 1% |
| Potassium | 105mg | 143mg | 1% |
| Fats | 1.08g | 0.85g | 0% |
| Net carbs | 85.45g | 22.54g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 10.35g | N/A | |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.241mg | 0% | |
| Isoleucine | 0.26mg | 0% | |
| Leucine | 0.767mg | 0% | |
| Lysine | 0.113mg | 0% | |
| Methionine | 0.13mg | 0% | |
| Phenylalanine | 0.365mg | 0% | |
| Valine | 0.344mg | 0% | |
| Histidine | 0.162mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +27.1% |
| Contains more CarbsCarbs | +228.5% |
| Contains more OtherOther | +243.1% |
| Contains more WaterWater | +1660.8% |
~equal in
Protein
~5.5g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
