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Roquefort vs. Spelt — In-Depth Nutrition Comparison

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How are roquefort and spelt different?

  • Roquefort is higher in calcium and vitamin B2; however, spelt is richer in manganese, copper, iron, fiber, and vitamin B3.
  • Daily need coverage for manganese for spelt is 128% higher.
  • Roquefort has a lower glycemic index (27) than spelt (63).

Cheese, roquefort and Spelt, uncooked are the varieties used in this article.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Spelt
7
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 +2351.9%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +353.3%
Contains more PotassiumPotassium +326.4%
Contains more IronIron +692.9%
Contains more CopperCopper +1402.9%
Contains more ZincZinc +57.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +9843.3%
~equal in Phosphorus ~401mg

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Spelt
5
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 B2Vitamin B2 +418.6%
Contains more Vitamin B5Vitamin B5 +62.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B3Vitamin B3 +832.3%
Contains more Vitamin B6Vitamin B6 +85.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~45µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
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 +47.8%
Contains more FatsFats +1160.9%
Contains more WaterWater +257.4%
Contains more OtherOther +259.8%
Contains more CarbsCarbs +3409.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Spelt
1
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 +1804.3%
Contains less Sat. FatSaturated fat -97.9%
~equal in Polyunsaturated fat ~1.258g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roquefort Spelt DV% diff.
Manganese 0.03mg 2.983mg 128%
Saturated fat 19.263g 0.406g 86%
Sodium 1809mg 8mg 78%
Calcium 662mg 27mg 64%
Copper 0.034mg 0.511mg 53%
Iron 0.56mg 4.44mg 49%
Fats 30.64g 2.43g 43%
Fiber 0g 10.7g 43%
Vitamin B3 0.734mg 6.843mg 38%
Vitamin B2 0.586mg 0.113mg 36%
Vitamin A 294µg 0µg 33%
Cholesterol 90mg 0mg 30%
Vitamin B12 0.64µg 0µg 27%
Vitamin B1 0.04mg 0.364mg 27%
Magnesium 30mg 136mg 25%
Carbs 2g 70.19g 23%
Starch 53.92g 22%
Monounsaturated fat 8.474g 0.445g 20%
Protein 21.54g 14.57g 14%
Vitamin B5 1.731mg 1.068mg 13%
Zinc 2.08mg 3.28mg 11%
Potassium 91mg 388mg 9%
Vitamin B6 0.124mg 0.23mg 8%
Selenium 14.5µg 11.7µg 5%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Calories 369kcal 338kcal 2%
Phosphorus 392mg 401mg 1%
Folate 49µg 45µg 1%
Net carbs 2g 59.49g N/A
Sugar 6.82g N/A
Polyunsaturated fat 1.32g 1.258g 0%
Tryptophan 0.303mg 0.132mg 0%
Threonine 0.965mg 0.443mg 0%
Isoleucine 1.217mg 0.552mg 0%
Leucine 2.114mg 1.07mg 0%
Lysine 1.848mg 0.409mg 0%
Methionine 0.558mg 0.258mg 0%
Phenylalanine 1.023mg 0.737mg 0%
Valine 1.614mg 0.681mg 0%
Histidine 0.602mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Roquefort
32%
Spelt
Minerals Daily Need Coverage Score
80%
Roquefort
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1801mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 18.857g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 36)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.