Corn grain vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between corn grain and spelt
- Corn grain has more vitamin B6, vitamin B1, selenium, magnesium, fiber, vitamin B2, iron, copper, and zinc; however, spelt is higher in manganese.
- Corn grain covers your daily vitamin B6 needs 42% more than spelt.
- Spelt contains 7 times less vitamin B2 than corn grain. Corn grain contains 0.201mg of vitamin B2, while spelt contains 0.03mg.
- The glycemic index of spelt is higher.
Food varieties used in this article are Corn grain, yellow and Spelt, cooked.
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.
| Contains more MagnesiumMagnesium | +159.2% |
| Contains more PotassiumPotassium | +100.7% |
| Contains more IronIron | +62.3% |
| Contains more CopperCopper | +46% |
| Contains more ZincZinc | +76.8% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more SeleniumSelenium | +287.5% |
| Contains more CalciumCalcium | +42.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +124.9% |
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 EVitamin E | +88.5% |
| Contains more Vitamin B1Vitamin B1 | +273.8% |
| Contains more Vitamin B2Vitamin B2 | +570% |
| Contains more Vitamin B3Vitamin B3 | +41.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +677.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +46.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +71.3% |
| Contains more FatsFats | +457.6% |
| Contains more CarbsCarbs | +180.9% |
| Contains more OtherOther | +86.2% |
| Contains more WaterWater | +541.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.622mg | 0.08mg | 42% |
| Manganese | 0.485mg | 1.091mg | 26% |
| Vitamin B1 | 0.385mg | 0.103mg | 24% |
| Selenium | 15.5µg | 4µg | 21% |
| Magnesium | 127mg | 49mg | 19% |
| Carbs | 74.26g | 26.44g | 16% |
| Fiber | 7.3g | 3.9g | 14% |
| Polyunsaturated fat | 2.163g | 14% | |
| Vitamin B2 | 0.201mg | 0.03mg | 13% |
| Iron | 2.71mg | 1.67mg | 13% |
| Calories | 365kcal | 127kcal | 12% |
| Copper | 0.314mg | 0.215mg | 11% |
| Phosphorus | 210mg | 150mg | 9% |
| Zinc | 2.21mg | 1.25mg | 9% |
| Protein | 9.42g | 5.5g | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B5 | 0.424mg | 8% | |
| Vitamin B3 | 3.627mg | 2.57mg | 7% |
| Fats | 4.74g | 0.85g | 6% |
| Potassium | 287mg | 143mg | 4% |
| Monounsaturated fat | 1.251g | 3% | |
| Saturated fat | 0.667g | 3% | |
| Folate | 19µg | 13µg | 2% |
| Vitamin E | 0.49mg | 0.26mg | 2% |
| Vitamin A | 11µg | 0µg | 1% |
| Sodium | 35mg | 5mg | 1% |
| Net carbs | 66.96g | 22.54g | N/A |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.64g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.354mg | 0% | |
| Isoleucine | 0.337mg | 0% | |
| Leucine | 1.155mg | 0% | |
| Lysine | 0.265mg | 0% | |
| Methionine | 0.197mg | 0% | |
| Phenylalanine | 0.463mg | 0% | |
| Valine | 0.477mg | 0% | |
| Histidine | 0.287mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
9%
Minerals Daily Need Coverage Score
63%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.667g)
Which food is lower in glycemic index?
Corn grain is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)