Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. English muffin
  5. Compare
  6. English muffin vs. Spelt

English muffin vs. Spelt — In-Depth Nutrition Comparison

Compare

How are English muffins and spelt different?

  • Spelt has more manganese, iron, copper, phosphorus, vitamin B3, fiber, magnesium, zinc, and vitamin B1 than English muffins.
  • Daily need coverage for manganese for spelt is 114% higher.
  • English muffins contain 58 times more sodium than spelt. While English muffins contain 464mg of sodium, spelt contains only 8mg.
  • Spelt has a lower glycemic index (63) than English muffins (77).

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Spelt, uncooked are the varieties used in this article.

Infographic

English muffin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Spelt
Spelt
9
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 +92.6%
Contains more MagnesiumMagnesium +547.6%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +398.9%
Contains more CopperCopper +296.1%
Contains more ZincZinc +368.6%
Contains more PhosphorusPhosphorus +201.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +735.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +434.9%
Contains more FolateFolate +21.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Spelt DV% diff.
Manganese 0.357mg 2.983mg 114%
Iron 0.89mg 4.44mg 44%
Copper 0.129mg 0.511mg 42%
Phosphorus 133mg 401mg 38%
Vitamin B3 1.566mg 6.843mg 33%
Fiber 2.7g 10.7g 32%
Magnesium 21mg 136mg 27%
Zinc 0.7mg 3.28mg 23%
Starch 53.92g 22%
Selenium 11.7µg 21%
Sodium 464mg 8mg 20%
Vitamin B1 0.181mg 0.364mg 15%
Protein 7.7g 14.57g 14%
Vitamin B6 0.043mg 0.23mg 14%
Vitamin B5 0.446mg 1.068mg 12%
Potassium 131mg 388mg 8%
Carbs 46g 70.19g 8%
Vitamin E 0.79mg 5%
Calories 235kcal 338kcal 5%
Vitamin K 3.6µg 3%
Vitamin B2 0.154mg 0.113mg 3%
Calcium 52mg 27mg 3%
Vitamin B12 0.04µg 0µg 2%
Folate 37µg 45µg 2%
Polyunsaturated fat 0.888g 1.258g 2%
Fats 1.8g 2.43g 1%
Saturated fat 0.259g 0.406g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 59.49g N/A
Sugar 6.82g N/A
Monounsaturated fat 0.302g 0.445g 0%
Tryptophan 0.092mg 0.132mg 0%
Threonine 0.242mg 0.443mg 0%
Isoleucine 0.315mg 0.552mg 0%
Leucine 0.553mg 1.07mg 0%
Lysine 0.241mg 0.409mg 0%
Methionine 0.139mg 0.258mg 0%
Phenylalanine 0.379mg 0.737mg 0%
Valine 0.353mg 0.681mg 0%
Histidine 0.17mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Spelt
Spelt
3
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 WaterWater +282%
Contains more OtherOther +34.1%
Contains more ProteinProtein +89.2%
Contains more FatsFats +35%
Contains more CarbsCarbs +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Spelt
Spelt
2
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 less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +41.7%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.