Feta vs. Spelt — In-Depth Nutrition Comparison
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How are feta and spelt different?
- Feta is higher in vitamin B12, vitamin B2, and calcium; however, spelt is richer in manganese, copper, iron, fiber, and vitamin B3.
- Daily need coverage for manganese for spelt is 128% higher.
- Spelt has less sodium.
- Feta has a lower glycemic index (27) than spelt (63).
Cheese, feta 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 | +1725.9% |
| Contains more SeleniumSelenium | +28.2% |
| Contains more MagnesiumMagnesium | +615.8% |
| Contains more PotassiumPotassium | +525.8% |
| Contains more IronIron | +583.1% |
| Contains more CopperCopper | +1496.9% |
| Contains more ZincZinc | +13.9% |
| Contains more PhosphorusPhosphorus | +19% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +10553.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +646.9% |
| Contains more Vitamin B6Vitamin B6 | +84.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +338.9% |
| Contains more Vitamin B1Vitamin B1 | +136.4% |
| Contains more Vitamin B3Vitamin B3 | +590.5% |
| Contains more Vitamin B5Vitamin B5 | +10.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +40.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.028mg | 2.983mg | 128% |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Saturated fat | 14.946g | 0.406g | 66% |
| Vitamin B2 | 0.844mg | 0.113mg | 56% |
| Copper | 0.032mg | 0.511mg | 53% |
| Calcium | 493mg | 27mg | 47% |
| Iron | 0.65mg | 4.44mg | 47% |
| Fiber | 0g | 10.7g | 43% |
| Sodium | 917mg | 8mg | 40% |
| Vitamin B3 | 0.991mg | 6.843mg | 37% |
| Cholesterol | 89mg | 0mg | 30% |
| Fats | 21.28g | 2.43g | 29% |
| Magnesium | 19mg | 136mg | 28% |
| Starch | 53.92g | 22% | |
| Carbs | 4.09g | 70.19g | 22% |
| Vitamin B1 | 0.154mg | 0.364mg | 18% |
| Vitamin B6 | 0.424mg | 0.23mg | 15% |
| Vitamin A | 125µg | 0µg | 14% |
| Potassium | 62mg | 388mg | 10% |
| Monounsaturated fat | 4.623g | 0.445g | 10% |
| Phosphorus | 337mg | 401mg | 9% |
| Selenium | 15µg | 11.7µg | 6% |
| Polyunsaturated fat | 0.591g | 1.258g | 4% |
| Calories | 264kcal | 338kcal | 4% |
| Vitamin E | 0.18mg | 0.79mg | 4% |
| Zinc | 2.88mg | 3.28mg | 4% |
| Folate | 32µg | 45µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.4µg | 2% | |
| Vitamin B5 | 0.967mg | 1.068mg | 2% |
| Vitamin K | 1.8µg | 3.6µg | 2% |
| Vitamin D | 16IU | 2% | |
| Protein | 14.21g | 14.57g | 1% |
| Net carbs | 4.09g | 59.49g | N/A |
| Sugar | 4.09g | 6.82g | N/A |
| Tryptophan | 0.2mg | 0.132mg | 0% |
| Threonine | 0.637mg | 0.443mg | 0% |
| Isoleucine | 0.803mg | 0.552mg | 0% |
| Leucine | 1.395mg | 1.07mg | 0% |
| Lysine | 1.219mg | 0.409mg | 0% |
| Methionine | 0.368mg | 0.258mg | 0% |
| Phenylalanine | 0.675mg | 0.737mg | 0% |
| Valine | 1.065mg | 0.681mg | 0% |
| Histidine | 0.397mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +775.7% |
| Contains more WaterWater | +401.1% |
| Contains more OtherOther | +190.5% |
| Contains more CarbsCarbs | +1616.1% |
~equal in
Protein
~14.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +938.9% |
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Poly. FatPolyunsaturated fat | +112.9% |