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Corn vs. Spelt — In-Depth Nutrition Comparison

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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 from Spelt is 40% higher.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Spelt, cooked are the varieties used in this article.

Infographic

Corn vs Spelt infographic
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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.
Corn
2
:
8
Spelt
Contains more Potassium +52.4%
Contains less Sodium -80%
Contains more Calcium +233.3%
Contains more Iron +271.1%
Contains more Magnesium +88.5%
Contains more Phosphorus +94.8%
Contains more Zinc +101.6%
Contains more Copper +338.8%
Contains more Manganese +553.3%
Contains more Selenium +1900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Potassium +52.4%
Contains less Sodium -80%
Contains more Calcium +233.3%
Contains more Iron +271.1%
Contains more Magnesium +88.5%
Contains more Phosphorus +94.8%
Contains more Zinc +101.6%
Contains more Copper +338.8%
Contains more Manganese +553.3%
Contains more Selenium +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.
Corn
8
:
3
Spelt
Contains more Vitamin A +6475%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +73.8%
Contains more Folate +76.9%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B3 +52.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +6475%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +73.8%
Contains more Folate +76.9%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B3 +52.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
2
Spelt
Contains more Fats +76.5%
Contains more Water +10.3%
Contains more Protein +61.3%
Contains more Carbs +26%
Equal in Water - 66.56
Equal in Other - 0.65
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Fats +76.5%
Contains more Water +10.3%
Contains more Protein +61.3%
Contains more Carbs +26%
Equal in Water - 66.56
Equal in Other - 0.65

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
4
:
1
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +172.9%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +172.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Spelt Opinion
Net carbs 18.58g 22.54g Spelt
Protein 3.41g 5.5g Spelt
Fats 1.5g 0.85g Corn
Carbs 20.98g 26.44g Spelt
Calories 96kcal 127kcal Spelt
Starch 7.17g 19.57g Spelt
Fructose 0.79g Corn
Sugar 4.54g Spelt
Fiber 2.4g 3.9g Spelt
Calcium 3mg 10mg Spelt
Iron 0.45mg 1.67mg Spelt
Magnesium 26mg 49mg Spelt
Phosphorus 77mg 150mg Spelt
Potassium 218mg 143mg Corn
Sodium 1mg 5mg Corn
Zinc 0.62mg 1.25mg Spelt
Copper 0.049mg 0.215mg Spelt
Manganese 0.167mg 1.091mg Spelt
Selenium 0.2µg 4µg Spelt
Vitamin A 263IU 4IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.26mg Spelt
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.103mg Spelt
Vitamin B2 0.057mg 0.03mg Corn
Vitamin B3 1.683mg 2.57mg Spelt
Vitamin B5 0.792mg Corn
Vitamin B6 0.139mg 0.08mg Corn
Folate 23µg 13µg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.023mg Corn
Threonine 0.133mg Corn
Isoleucine 0.133mg Corn
Leucine 0.358mg Corn
Lysine 0.141mg Corn
Methionine 0.069mg Corn
Phenylalanine 0.155mg Corn
Valine 0.191mg Corn
Histidine 0.091mg Corn
Saturated Fat 0.197g Spelt
Monounsaturated Fat 0.374g Corn
Polyunsaturated fat 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Corn
10%
Spelt
Minerals Daily Need Coverage Score
14%
Corn
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.197g)
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 contains less Sodium?
Corn
Corn contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.