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  6. Cereal vs. Spelt

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 RAE, and Vitamin C, while Spelt is higher in Manganese, Phosphorus, and Copper.
  • Cereal covers your daily need of 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.

Infographic

Cereal vs Spelt 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.
Cereal
Cereal
2
:
8
Spelt
Spelt
Contains more Iron +667.1%
Contains more Zinc +131.7%
Contains more Calcium +170%
Contains more Magnesium +615.8%
Contains more Phosphorus +420.8%
Contains more Potassium +269.5%
Contains less Sodium -99%
Contains more Copper +273%
Contains more Manganese +277.6%
Contains more Selenium +85.7%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Iron +667.1%
Contains more Zinc +131.7%
Contains more Calcium +170%
Contains more Magnesium +615.8%
Contains more Phosphorus +420.8%
Contains more Potassium +269.5%
Contains less Sodium -99%
Contains more Copper +273%
Contains more Manganese +277.6%
Contains more Selenium +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.
Cereal
Cereal
6
:
5
Spelt
Spelt
Contains more Vitamin A +27820%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1627.5%
Contains more Vitamin B2 +3324.8%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B6 +2502.6%
Contains more Vitamin E +887.5%
Contains more Vitamin B5 +372.6%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +27820%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1627.5%
Contains more Vitamin B2 +3324.8%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B6 +2502.6%
Contains more Vitamin E +887.5%
Contains more Vitamin B5 +372.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Spelt
Spelt
Contains more Carbs +23.7%
Contains more Other +24.6%
Contains more Protein +140.4%
Contains more Fats +125%
Contains more Water +191.5%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Spelt
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 Carbs +23.7%
Contains more Other +24.6%
Contains more Protein +140.4%
Contains more Fats +125%
Contains more Water +191.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Spelt
Spelt
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +255.4%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +255.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Spelt
Spelt
Contains more Sucrose +1550.8%
Contains more Starch +∞%
Contains more Glucose +211.1%
Contains more Maltose +5622.2%
Equal in Fructose - 0.24
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Spelt
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 Sucrose +1550.8%
Contains more Starch +∞%
Contains more Glucose +211.1%
Contains more Maltose +5622.2%
Equal in Fructose - 0.24

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Spelt Opinion
Net carbs 85.45g 59.49g Cereal
Protein 6.06g 14.57g Spelt
Fats 1.08g 2.43g Spelt
Carbs 86.85g 70.19g Cereal
Calories 378kcal 338kcal Cereal
Starch 53.92g Spelt
Fructose 0.26g 0.24g Cereal
Sugar 10.35g 6.82g Spelt
Fiber 1.4g 10.7g Spelt
Calcium 10mg 27mg Spelt
Iron 34.06mg 4.44mg Cereal
Magnesium 19mg 136mg Spelt
Phosphorus 77mg 401mg Spelt
Potassium 105mg 388mg Spelt
Sodium 795mg 8mg Spelt
Zinc 7.6mg 3.28mg Cereal
Copper 0.137mg 0.511mg Spelt
Manganese 0.79mg 2.983mg Spelt
Selenium 6.3µg 11.7µg Spelt
Vitamin A 2792IU 10IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.79mg Spelt
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.364mg Cereal
Vitamin B2 3.87mg 0.113mg Cereal
Vitamin B3 29.62mg 6.843mg Cereal
Vitamin B5 0.226mg 1.068mg Spelt
Vitamin B6 5.986mg 0.23mg Cereal
Folate 45µg Spelt
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.066mg 0.132mg Spelt
Threonine 0.241mg 0.443mg Spelt
Isoleucine 0.26mg 0.552mg Spelt
Leucine 0.767mg 1.07mg Spelt
Lysine 0.113mg 0.409mg Spelt
Methionine 0.13mg 0.258mg Spelt
Phenylalanine 0.365mg 0.737mg Spelt
Valine 0.344mg 0.681mg Spelt
Histidine 0.162mg 0.36mg Spelt
Saturated Fat 0.26g 0.406g Cereal
Monounsaturated Fat 0.204g 0.445g Spelt
Polyunsaturated fat 0.354g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
35%
Spelt
Minerals Daily Need Coverage Score
183%
Cereal
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 787mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
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 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.

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/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.