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Corn raw vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Corn raw and Spelt?

  • Spelt is richer than Corn raw in Manganese, Copper, Iron, Phosphorus, Fiber, Vitamin B3, Zinc, Magnesium, Selenium, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 123% more.

We used Corn, sweet, yellow, raw and Spelt, uncooked types in this article.

Infographic

Corn raw 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.
:
10
Spelt
Contains more Calcium +1250%
Contains more Iron +753.8%
Contains more Magnesium +267.6%
Contains more Phosphorus +350.6%
Contains more Potassium +43.7%
Contains less Sodium -46.7%
Contains more Zinc +613%
Contains more Copper +846.3%
Contains more Manganese +1730.1%
Contains more Selenium +1850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +1250%
Contains more Iron +753.8%
Contains more Magnesium +267.6%
Contains more Phosphorus +350.6%
Contains more Potassium +43.7%
Contains less Sodium -46.7%
Contains more Zinc +613%
Contains more Copper +846.3%
Contains more Manganese +1730.1%
Contains more Selenium +1850%

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.
:
8
Spelt
Contains more Vitamin A +1770%
Contains more Vitamin C +∞%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +1100%
Equal in Folate - 45
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 13% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
Contains more Vitamin A +1770%
Contains more Vitamin C +∞%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +1100%
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Spelt
Contains more Water +590.1%
Contains more Protein +345.6%
Contains more Fats +80%
Contains more Carbs +275.3%
Contains more Other +184.1%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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 Water +590.1%
Contains more Protein +345.6%
Contains more Fats +80%
Contains more Carbs +275.3%
Contains more Other +184.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Spelt
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +158.3%
Equal in Monounsaturated Fat - 0.445
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +158.3%
Equal in Monounsaturated Fat - 0.445

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Spelt
Contains more Sucrose +50.8%
Contains more Glucose +308.3%
Contains more Fructose +708.3%
Contains more Starch +846%
Contains more Maltose +∞%
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Sucrose +50.8%
Contains more Glucose +308.3%
Contains more Fructose +708.3%
Contains more Starch +846%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Spelt Opinion
Net carbs 16.7g 59.49g Spelt
Protein 3.27g 14.57g Spelt
Fats 1.35g 2.43g Spelt
Carbs 18.7g 70.19g Spelt
Calories 86kcal 338kcal Spelt
Starch 5.7g 53.92g Spelt
Fructose 1.94g 0.24g Corn raw
Sugar 6.26g 6.82g Corn raw
Fiber 2g 10.7g Spelt
Calcium 2mg 27mg Spelt
Iron 0.52mg 4.44mg Spelt
Magnesium 37mg 136mg Spelt
Phosphorus 89mg 401mg Spelt
Potassium 270mg 388mg Spelt
Sodium 15mg 8mg Spelt
Zinc 0.46mg 3.28mg Spelt
Copper 0.054mg 0.511mg Spelt
Manganese 0.163mg 2.983mg Spelt
Selenium 0.6µg 11.7µg Spelt
Vitamin A 187IU 10IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.79mg Spelt
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.364mg Spelt
Vitamin B2 0.055mg 0.113mg Spelt
Vitamin B3 1.77mg 6.843mg Spelt
Vitamin B5 0.717mg 1.068mg Spelt
Vitamin B6 0.093mg 0.23mg Spelt
Folate 42µg 45µg Spelt
Choline 23mg Corn raw
Vitamin K 0.3µg 3.6µg Spelt
Tryptophan 0.023mg 0.132mg Spelt
Threonine 0.129mg 0.443mg Spelt
Isoleucine 0.129mg 0.552mg Spelt
Leucine 0.348mg 1.07mg Spelt
Lysine 0.137mg 0.409mg Spelt
Methionine 0.067mg 0.258mg Spelt
Phenylalanine 0.15mg 0.737mg Spelt
Valine 0.185mg 0.681mg Spelt
Histidine 0.089mg 0.36mg Spelt
Saturated Fat 0.325g 0.406g Corn raw
Monounsaturated Fat 0.432g 0.445g Spelt
Polyunsaturated fat 0.487g 1.258g Spelt
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw 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
18%
Corn raw
32%
Spelt
Minerals Daily Need Coverage Score
17%
Corn raw
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.