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  6. Mozzarella vs. Spelt

Mozzarella vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between mozzarella and spelt?

  • Mozzarella is higher in calcium and vitamin B12, yet spelt is higher in copper, iron, fiber, vitamin B3, vitamin B1, and magnesium.
  • Mozzarella's daily need coverage for calcium is 70% more.
  • The amount of cholesterol in spelt is lower.
  • The glycemic index of mozzarella is lower.

We used Cheese, mozzarella, low sodium and Spelt, uncooked types in this article.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Spelt
Spelt
6
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 CalciumCalcium +2607.4%
Contains more PhosphorusPhosphorus +30.7%
Contains more SeleniumSelenium +34.2%
Contains more MagnesiumMagnesium +423.1%
Contains more PotassiumPotassium +308.4%
Contains more IronIron +1676%
Contains more CopperCopper +1792.6%
Contains less SodiumSodium -50%
~equal in Zinc ~3.28mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Spelt
Spelt
7
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B3Vitamin B3 +5602.5%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Spelt DV% diff.
Manganese 2.983mg 130%
Calcium 731mg 27mg 70%
Copper 0.027mg 0.511mg 54%
Iron 0.25mg 4.44mg 52%
Saturated fat 10.867g 0.406g 48%
Fiber 0g 10.7g 43%
Vitamin B3 0.12mg 6.843mg 42%
Vitamin B12 0.92µg 0µg 38%
Vitamin B1 0.02mg 0.364mg 29%
Magnesium 26mg 136mg 26%
Protein 27.5g 14.57g 26%
Fats 17.1g 2.43g 23%
Starch 53.92g 22%
Carbs 3.1g 70.19g 22%
Vitamin B5 1.068mg 21%
Cholesterol 54mg 0mg 18%
Phosphorus 524mg 401mg 18%
Vitamin B2 0.34mg 0.113mg 17%
Vitamin A 137µg 0µg 15%
Vitamin B6 0.08mg 0.23mg 12%
Monounsaturated fat 4.844g 0.445g 11%
Folate 9µg 45µg 9%
Potassium 95mg 388mg 9%
Selenium 15.7µg 11.7µg 7%
Polyunsaturated fat 0.509g 1.258g 5%
Vitamin E 0.15mg 0.79mg 4%
Choline 18.4mg 3%
Calories 280kcal 338kcal 3%
Vitamin D 0.3µg 2%
Vitamin K 1.8µg 3.6µg 2%
Vitamin D 13IU 2%
Zinc 3.13mg 3.28mg 1%
Net carbs 3.1g 59.49g N/A
Sugar 1.23g 6.82g N/A
Sodium 16mg 8mg 0%
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Spelt
Spelt
1
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 ProteinProtein +88.7%
Contains more FatsFats +603.7%
Contains more WaterWater +352.8%
Contains more OtherOther +34.1%
Contains more CarbsCarbs +2164.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +988.5%
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +147.2%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.