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  6. Cornmeal vs. Spelt

Cornmeal vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Cornmeal and Spelt

  • Cornmeal has more Folate, Vitamin B2, and Vitamin B1, however, Spelt is richer in Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, and Vitamin B5.
  • Spelt's daily need coverage for Manganese is 122% more.
  • Cornmeal contains 5 times more Folate than Spelt. Cornmeal contains 209µg of Folate, while Spelt contains 45µg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Spelt, uncooked.

Infographic

Cornmeal vs Spelt 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.
Cornmeal
Cornmeal
1
:
9
Spelt
Spelt
Contains less Sodium -12.5%
Contains more Calcium +800%
Contains more Magnesium +325%
Contains more Phosphorus +305.1%
Contains more Potassium +173.2%
Contains more Zinc +397%
Contains more Copper +572.4%
Contains more Manganese +1614.4%
Contains more Selenium +11.4%
Equal in Iron - 4.44
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -12.5%
Contains more Calcium +800%
Contains more Magnesium +325%
Contains more Phosphorus +305.1%
Contains more Potassium +173.2%
Contains more Zinc +397%
Contains more Copper +572.4%
Contains more Manganese +1614.4%
Contains more Selenium +11.4%
Equal in Iron - 4.44

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.
Cornmeal
Cornmeal
5
:
5
Spelt
Spelt
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Spelt
Spelt
Contains more Carbs +13.2%
Contains more Protein +104.9%
Contains more Fats +38.9%
Contains more Other +251%
Equal in Water - 11.02
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Spelt
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 Carbs +13.2%
Contains more Protein +104.9%
Contains more Fats +38.9%
Contains more Other +251%
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Spelt
Spelt
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +51.9%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +51.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Spelt
Spelt
Contains more Starch +35.9%
Contains more Sucrose +15.3%
Contains more Glucose +50%
Contains more Fructose +41.2%
Contains more Maltose +2610.5%
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Spelt
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 Starch +35.9%
Contains more Sucrose +15.3%
Contains more Glucose +50%
Contains more Fructose +41.2%
Contains more Maltose +2610.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Spelt Opinion
Net carbs 75.55g 59.49g Cornmeal
Protein 7.11g 14.57g Spelt
Fats 1.75g 2.43g Spelt
Carbs 79.45g 70.19g Cornmeal
Calories 370kcal 338kcal Cornmeal
Starch 73.3g 53.92g Cornmeal
Fructose 0.17g 0.24g Spelt
Sugar 1.61g 6.82g Cornmeal
Fiber 3.9g 10.7g Spelt
Calcium 3mg 27mg Spelt
Iron 4.36mg 4.44mg Spelt
Magnesium 32mg 136mg Spelt
Phosphorus 99mg 401mg Spelt
Potassium 142mg 388mg Spelt
Sodium 7mg 8mg Cornmeal
Zinc 0.66mg 3.28mg Spelt
Copper 0.076mg 0.511mg Spelt
Manganese 0.174mg 2.983mg Spelt
Selenium 10.5µg 11.7µg Spelt
Vitamin A 214IU 10IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.79mg Spelt
Vitamin B1 0.551mg 0.364mg Cornmeal
Vitamin B2 0.382mg 0.113mg Cornmeal
Vitamin B3 4.968mg 6.843mg Spelt
Vitamin B5 0.24mg 1.068mg Spelt
Vitamin B6 0.182mg 0.23mg Spelt
Folate 209µg 45µg Cornmeal
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.038mg 0.132mg Spelt
Threonine 0.172mg 0.443mg Spelt
Isoleucine 0.242mg 0.552mg Spelt
Leucine 1.006mg 1.07mg Spelt
Lysine 0.105mg 0.409mg Spelt
Methionine 0.162mg 0.258mg Spelt
Phenylalanine 0.366mg 0.737mg Spelt
Valine 0.337mg 0.681mg Spelt
Histidine 0.172mg 0.36mg Spelt
Saturated Fat 0.22g 0.406g Cornmeal
Monounsaturated Fat 0.39g 0.445g Spelt
Polyunsaturated fat 0.828g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Cornmeal
35%
Spelt
Minerals Daily Need Coverage Score
37%
Cornmeal
119%
Spelt

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 5)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 5.21g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.186g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.