Egg vs. Spelt — In-Depth Nutrition Comparison
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How are eggs and spelt different?
- Eggs are higher in copper, vitamin B12, selenium, and vitamin B2; however, spelt is richer in manganese, fiber, vitamin B3, iron, and phosphorus.
- Daily need coverage for copper for eggs is 165% higher.
- Eggs have a lower glycemic index (0) than spelt (63).
Egg, whole, cooked, hard-boiled and Spelt, uncooked are the varieties used in this article.
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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 CalciumCalcium | +85.2% |
| Contains more CopperCopper | +291.4% |
| Contains more SeleniumSelenium | +163.2% |
| Contains more MagnesiumMagnesium | +1260% |
| Contains more PotassiumPotassium | +207.9% |
| Contains more IronIron | +273.1% |
| Contains more ZincZinc | +212.4% |
| Contains more PhosphorusPhosphorus | +133.1% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +11373.1% |
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 EVitamin E | +30.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +354% |
| Contains more Vitamin B5Vitamin B5 | +30.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +451.5% |
| Contains more Vitamin B3Vitamin B3 | +10592.2% |
| Contains more Vitamin B6Vitamin B6 | +90.1% |
| Contains more Vitamin KVitamin K | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.511mg | 165% |
| Manganese | 0.026mg | 2.983mg | 129% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 53% | |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Fiber | 0g | 10.7g | 43% |
| Vitamin B3 | 0.064mg | 6.843mg | 42% |
| Iron | 1.19mg | 4.44mg | 41% |
| Selenium | 30.8µg | 11.7µg | 35% |
| Phosphorus | 172mg | 401mg | 33% |
| Vitamin B2 | 0.513mg | 0.113mg | 31% |
| Magnesium | 10mg | 136mg | 30% |
| Vitamin B1 | 0.066mg | 0.364mg | 25% |
| Carbs | 1.12g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Zinc | 1.05mg | 3.28mg | 20% |
| Vitamin A | 149µg | 0µg | 17% |
| Saturated fat | 3.267g | 0.406g | 13% |
| Fats | 10.61g | 2.43g | 13% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Monounsaturated fat | 4.077g | 0.445g | 9% |
| Calories | 155kcal | 338kcal | 9% |
| Potassium | 126mg | 388mg | 8% |
| Vitamin B6 | 0.121mg | 0.23mg | 8% |
| Vitamin B5 | 1.398mg | 1.068mg | 7% |
| Sodium | 124mg | 8mg | 5% |
| Protein | 12.58g | 14.57g | 4% |
| Vitamin K | 0.3µg | 3.6µg | 3% |
| Vitamin E | 1.03mg | 0.79mg | 2% |
| Calcium | 50mg | 27mg | 2% |
| Polyunsaturated fat | 1.414g | 1.258g | 1% |
| Net carbs | 1.12g | 59.49g | N/A |
| Sugar | 1.12g | 6.82g | N/A |
| Folate | 44µg | 45µg | 0% |
| Tryptophan | 0.153mg | 0.132mg | 0% |
| Threonine | 0.604mg | 0.443mg | 0% |
| Isoleucine | 0.686mg | 0.552mg | 0% |
| Leucine | 1.075mg | 1.07mg | 0% |
| Lysine | 0.904mg | 0.409mg | 0% |
| Methionine | 0.392mg | 0.258mg | 0% |
| Phenylalanine | 0.668mg | 0.737mg | 0% |
| Valine | 0.767mg | 0.681mg | 0% |
| Histidine | 0.298mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - DHA | 0.038g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +336.6% |
| Contains more WaterWater | +577.1% |
| Contains more ProteinProtein | +15.8% |
| Contains more CarbsCarbs | +6167% |
| Contains more OtherOther | +67.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +816.2% |
| Contains more Poly. FatPolyunsaturated fat | +12.4% |
| Contains less Sat. FatSaturated fat | -87.6% |