Corn vs. Spelt — In-Depth Nutrition Comparison
Compare
How are corn and spelt different?
- Corn is higher in vitamin C; however, spelt is richer in manganese, copper, iron, phosphorus, selenium, fiber, zinc, vitamin B3, and magnesium.
- Daily need coverage for manganese for spelt is 40% higher.
- Corn has a lower glycemic index (52) than spelt (63).
Corn, sweet, yellow, cooked, boiled, drained, without salt and Spelt, cooked are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +52.4% |
| Contains less SodiumSodium | -80% |
| Contains more MagnesiumMagnesium | +88.5% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +271.1% |
| Contains more CopperCopper | +338.8% |
| Contains more ZincZinc | +101.6% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains more ManganeseManganese | +553.3% |
| Contains more SeleniumSelenium | +1900% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +73.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +76.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +188.9% |
| Contains more Vitamin B1Vitamin B1 | +10.8% |
| Contains more Vitamin B3Vitamin B3 | +52.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.167mg | 1.091mg | 40% |
| Copper | 0.049mg | 0.215mg | 18% |
| Vitamin B5 | 0.792mg | 16% | |
| Iron | 0.45mg | 1.67mg | 15% |
| Phosphorus | 77mg | 150mg | 10% |
| Selenium | 0.2µg | 4µg | 7% |
| Zinc | 0.62mg | 1.25mg | 6% |
| Vitamin B3 | 1.683mg | 2.57mg | 6% |
| Fiber | 2.4g | 3.9g | 6% |
| Vitamin C | 5.5mg | 0mg | 6% |
| Vitamin B6 | 0.139mg | 0.08mg | 5% |
| Choline | 29.1mg | 5% | |
| Magnesium | 26mg | 49mg | 5% |
| Starch | 7.17g | 19.57g | 5% |
| Protein | 3.41g | 5.5g | 4% |
| Polyunsaturated fat | 0.603g | 4% | |
| Folate | 23µg | 13µg | 3% |
| Calories | 96kcal | 127kcal | 2% |
| Potassium | 218mg | 143mg | 2% |
| Carbs | 20.98g | 26.44g | 2% |
| Vitamin B2 | 0.057mg | 0.03mg | 2% |
| Saturated fat | 0.197g | 1% | |
| Monounsaturated fat | 0.374g | 1% | |
| Vitamin B1 | 0.093mg | 0.103mg | 1% |
| Vitamin E | 0.09mg | 0.26mg | 1% |
| Calcium | 3mg | 10mg | 1% |
| Vitamin A | 13µg | 0µg | 1% |
| Fats | 1.5g | 0.85g | 1% |
| Fructose | 0.79g | 1% | |
| Net carbs | 18.58g | 22.54g | N/A |
| Sugar | 4.54g | N/A | |
| Sodium | 1mg | 5mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.133mg | 0% | |
| Leucine | 0.358mg | 0% | |
| Lysine | 0.141mg | 0% | |
| Methionine | 0.069mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.191mg | 0% | |
| Histidine | 0.091mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +76.5% |
| Contains more ProteinProtein | +61.3% |
| Contains more CarbsCarbs | +26% |
~equal in
Water
~66.56g
~equal in
Other
~0.65g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +172.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
