Cereal vs Spelt - In-Depth Nutrition Comparison
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How are Cereal and Spelt different?
- Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, and Vitamin B3, while Spelt is higher in Manganese, Vitamin A RAE, Phosphorus, Vitamin C, and Copper.
- Cereal covers your daily need of Vitamin B1 494% more than Spelt.
- Cereal contains 34 times more Vitamin B2 than Spelt. Cereal contains 3.87mg of Vitamin B2, while Spelt contains 0.113mg.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Spelt, uncooked types were used in this article.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+667.1%
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Zinc
+131.7%
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Calcium
+170%
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Magnesium
+615.8%
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Phosphorus
+420.8%
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Potassium
+269.5%
Contains
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Sodium
-99%
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Copper
+273%
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Iron
+667.1%
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Zinc
+131.7%
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Calcium
+170%
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Magnesium
+615.8%
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Phosphorus
+420.8%
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Potassium
+269.5%
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Sodium
-99%
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Copper
+273%
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
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Contains
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Vitamin A
+27820%
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Vitamin C
+∞%
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Vitamin B1
+1627.5%
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Vitamin B2
+3324.8%
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Vitamin B3
+332.9%
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Vitamin B6
+2502.6%
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Vitamin E
+887.5%
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Vitamin B5
+372.6%
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Vitamin K
+∞%
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Vitamin A
+27820%
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Vitamin C
+∞%
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Vitamin B1
+1627.5%
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Vitamin B2
+3324.8%
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Vitamin B3
+332.9%
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Vitamin B6
+2502.6%
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Vitamin E
+887.5%
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Vitamin B5
+372.6%
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Vitamin K
+∞%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 85.45g | 59.49g |
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| Protein | 6.06g | 14.57g |
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| Fats | 1.08g | 2.43g |
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| Carbs | 86.85g | 70.19g |
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| Calories | 378kcal | 338kcal |
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| Starch | g | 53.92g |
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| Fructose | 0.26g | 0.24g |
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| Sugar | 10.35g | 6.82g |
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| Fiber | 1.4g | 10.7g |
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| Calcium | 10mg | 27mg |
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| Iron | 34.06mg | 4.44mg |
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| Magnesium | 19mg | 136mg |
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| Phosphorus | 77mg | 401mg |
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| Potassium | 105mg | 388mg |
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| Sodium | 795mg | 8mg |
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| Zinc | 7.6mg | 3.28mg |
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| Copper | 0.137mg | 0.511mg |
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| Vitamin A | 2792IU | 10IU |
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| Vitamin E | 0.08mg | 0.79mg |
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| Vitamin D | IU | IU | |
| Vitamin D | µg | µg | |
| Vitamin C | 38.5mg | 0mg |
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| Vitamin B1 | 6.288mg | 0.364mg |
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| Vitamin B2 | 3.87mg | 0.113mg |
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| Vitamin B3 | 29.62mg | 6.843mg |
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| Vitamin B5 | 0.226mg | 1.068mg |
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| Vitamin B6 | 5.986mg | 0.23mg |
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| Folate | µg | 45µg |
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| Vitamin B12 | µg | 0µg |
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| Vitamin K | 0µg | 3.6µg |
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| Tryptophan | 0.066mg | 0.132mg |
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| Threonine | 0.241mg | 0.443mg |
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| Isoleucine | 0.26mg | 0.552mg |
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| Leucine | 0.767mg | 1.07mg |
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| Lysine | 0.113mg | 0.409mg |
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| Methionine | 0.13mg | 0.258mg |
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| Phenylalanine | 0.365mg | 0.737mg |
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| Valine | 0.344mg | 0.681mg |
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| Histidine | 0.162mg | 0.36mg |
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| Cholesterol | mg | 0mg |
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| Trans Fat | g | g | |
| Saturated Fat | 0.26g | 0.406g |
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| Monounsaturated Fat | 0.204g | 0.445g |
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| Polyunsaturated fat | 0.354g | 1.258g |
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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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
35
Mineral Summary Score
212
92
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 food.
Protein
36%
87%
Carbohydrates
87%
70%
Fats
5%
11%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 787mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 0.146g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.