Cheese vs. Spelt — In-Depth Nutrition Comparison
Compare
How are cheese and spelt different?
- Cheese is higher in calcium, vitamin B12, and selenium; however, spelt is richer in manganese, iron, copper, fiber, and vitamin B3.
- Daily need coverage for manganese for spelt is 129% higher.
- Spelt has less cholesterol.
- Cheese has a lower glycemic index (0) than spelt (63).
Cheese, cheddar and Spelt, uncooked are the varieties used in this article.
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.
| Contains more CalciumCalcium | +2529.6% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more SeleniumSelenium | +143.6% |
| Contains more MagnesiumMagnesium | +403.7% |
| Contains more PotassiumPotassium | +410.5% |
| Contains more IronIron | +3071.4% |
| Contains more CopperCopper | +1603.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +10948.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +278.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +11.3% |
| Contains more Vitamin B1Vitamin B1 | +1155.2% |
| Contains more Vitamin B3Vitamin B3 | +11498.3% |
| Contains more Vitamin B5Vitamin B5 | +160.5% |
| Contains more Vitamin B6Vitamin B6 | +248.5% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.027mg | 2.983mg | 129% |
| Saturated fat | 18.867g | 0.406g | 84% |
| Calcium | 710mg | 27mg | 68% |
| Iron | 0.14mg | 4.44mg | 54% |
| Copper | 0.03mg | 0.511mg | 53% |
| Fats | 33.31g | 2.43g | 48% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Fiber | 0g | 10.7g | 43% |
| Vitamin B3 | 0.059mg | 6.843mg | 42% |
| Vitamin A | 330µg | 0µg | 37% |
| Cholesterol | 99mg | 0mg | 33% |
| Selenium | 28.5µg | 11.7µg | 31% |
| Sodium | 653mg | 8mg | 28% |
| Vitamin B1 | 0.029mg | 0.364mg | 28% |
| Magnesium | 27mg | 136mg | 26% |
| Vitamin B2 | 0.428mg | 0.113mg | 24% |
| Carbs | 3.09g | 70.19g | 22% |
| Starch | 53.92g | 22% | |
| Monounsaturated fat | 9.246g | 0.445g | 22% |
| Protein | 22.87g | 14.57g | 17% |
| Vitamin B6 | 0.066mg | 0.23mg | 13% |
| Vitamin B5 | 0.41mg | 1.068mg | 13% |
| Potassium | 76mg | 388mg | 9% |
| Phosphorus | 455mg | 401mg | 8% |
| Folate | 27µg | 45µg | 5% |
| Choline | 16.5mg | 3% | |
| Calories | 404kcal | 338kcal | 3% |
| Vitamin D | 0.6µg | 3% | |
| Zinc | 3.64mg | 3.28mg | 3% |
| Vitamin D | 24IU | 3% | |
| Vitamin E | 0.71mg | 0.79mg | 1% |
| Vitamin K | 2.4µg | 3.6µg | 1% |
| Polyunsaturated fat | 1.421g | 1.258g | 1% |
| Net carbs | 3.09g | 59.49g | N/A |
| Sugar | 0.48g | 6.82g | N/A |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.547mg | 0.132mg | 0% |
| Threonine | 1.044mg | 0.443mg | 0% |
| Isoleucine | 1.206mg | 0.552mg | 0% |
| Leucine | 1.939mg | 1.07mg | 0% |
| Lysine | 1.025mg | 0.409mg | 0% |
| Methionine | 0.547mg | 0.258mg | 0% |
| Phenylalanine | 1.074mg | 0.737mg | 0% |
| Valine | 1.404mg | 0.681mg | 0% |
| Histidine | 0.547mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - EPA | 0.01g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57% |
| Contains more FatsFats | +1270.8% |
| Contains more WaterWater | +235.9% |
| Contains more OtherOther | +107.3% |
| Contains more CarbsCarbs | +2171.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1977.8% |
| Contains more Poly. FatPolyunsaturated fat | +13% |
| Contains less Sat. FatSaturated fat | -97.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +223.1% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |