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Cheese vs. Spelt — In-Depth Nutrition Comparison

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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

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +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%
~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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +278.8%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Spelt 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 B5 0.41mg 1.068mg 13%
Vitamin B6 0.066mg 0.23mg 13%
Potassium 76mg 388mg 9%
Phosphorus 455mg 401mg 8%
Folate 27µg 45µg 5%
Calories 404kcal 338kcal 3%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Zinc 3.64mg 3.28mg 3%
Choline 16.5mg 3%
Vitamin E 0.71mg 0.79mg 1%
Vitamin K 2.4µg 3.6µg 1%
Polyunsaturated fat 1.421g 1.258g 1%
Protein per 100 calories 5.7g 4.3g N/A
Calories per 10 g protein 177kcal 232kcal N/A
Weight per 100 calories 25g 30g N/A
Unsaturated / Saturated Fat ratio 0.57 4.2 N/A
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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Spelt
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 +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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Spelt
Spelt
5
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +223.1%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.