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, vitamin B3, vitamin A, and vitamin C, while spelt is higher in manganese, phosphorus, and copper.
- Cereal covers your daily need for vitamin B1, 494% more than spelt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +615.8% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +269.5% |
| Contains more CopperCopper | +273% |
| Contains more PhosphorusPhosphorus | +420.8% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +277.6% |
| Contains more SeleniumSelenium | +85.7% |
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 | +1627.5% |
| Contains more Vitamin B2Vitamin B2 | +3324.8% |
| Contains more Vitamin B3Vitamin B3 | +332.9% |
| Contains more Vitamin B6Vitamin B6 | +2502.6% |
| Contains more Vitamin EVitamin E | +887.5% |
| Contains more Vitamin B5Vitamin B5 | +372.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.364mg | 494% |
| Vitamin B6 | 5.986mg | 0.23mg | 443% |
| Iron | 34.06mg | 4.44mg | 370% |
| Vitamin B2 | 3.87mg | 0.113mg | 289% |
| Vitamin B3 | 29.62mg | 6.843mg | 142% |
| Manganese | 0.79mg | 2.983mg | 95% |
| Vitamin A | 814µg | 0µg | 90% |
| Phosphorus | 77mg | 401mg | 46% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Copper | 0.137mg | 0.511mg | 42% |
| Zinc | 7.6mg | 3.28mg | 39% |
| Fiber | 1.4g | 10.7g | 37% |
| Sodium | 795mg | 8mg | 34% |
| Magnesium | 19mg | 136mg | 28% |
| Starch | 53.92g | 22% | |
| Protein | 6.06g | 14.57g | 17% |
| Vitamin B5 | 0.226mg | 1.068mg | 17% |
| Folate | 45µg | 11% | |
| Selenium | 6.3µg | 11.7µg | 10% |
| Potassium | 105mg | 388mg | 8% |
| Polyunsaturated fat | 0.354g | 1.258g | 6% |
| Carbs | 86.85g | 70.19g | 6% |
| Vitamin E | 0.08mg | 0.79mg | 5% |
| Vitamin K | 0µg | 3.6µg | 3% |
| Calories | 378kcal | 338kcal | 2% |
| Calcium | 10mg | 27mg | 2% |
| Fats | 1.08g | 2.43g | 2% |
| Saturated fat | 0.26g | 0.406g | 1% |
| Monounsaturated fat | 0.204g | 0.445g | 1% |
| Net carbs | 85.45g | 59.49g | N/A |
| Sugar | 10.35g | 6.82g | N/A |
| Tryptophan | 0.066mg | 0.132mg | 0% |
| Threonine | 0.241mg | 0.443mg | 0% |
| Isoleucine | 0.26mg | 0.552mg | 0% |
| Leucine | 0.767mg | 1.07mg | 0% |
| Lysine | 0.113mg | 0.409mg | 0% |
| Methionine | 0.13mg | 0.258mg | 0% |
| Phenylalanine | 0.365mg | 0.737mg | 0% |
| Valine | 0.344mg | 0.681mg | 0% |
| Histidine | 0.162mg | 0.36mg | 0% |
| Fructose | 0.26g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +23.7% |
| Contains more OtherOther | +24.6% |
| Contains more ProteinProtein | +140.4% |
| Contains more FatsFats | +125% |
| Contains more WaterWater | +191.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36% |
| Contains more Mono. FatMonounsaturated fat | +118.1% |
| Contains more Poly. FatPolyunsaturated fat | +255.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1550.8% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +211.1% |
| Contains more MaltoseMaltose | +5622.2% |
~equal in
Fructose
~0.24g
~equal in
Lactose
~0g
~equal in
Galactose
~0g