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Malt vs. Rum — In-Depth Nutrition Comparison

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How are Malt and Rum different?

  • Malt is higher than Rum in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Calcium, Vitamin B5, and Monounsaturated Fat.
  • Malt covers your daily need of Vitamin B12 18% more than Rum.
  • Rum is lower in Saturated Fat.

Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Alcoholic beverage, distilled, rum, 80 proof types were used in this article.

Infographic

Malt vs Rum 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.
Malt
8
:
2
Rum
Contains more Calcium +∞%
Contains more Iron +75%
Contains more Magnesium +∞%
Contains more Phosphorus +1720%
Contains more Potassium +8500%
Contains more Zinc +485.7%
Contains more Manganese +344.4%
Contains more Selenium +∞%
Contains less Sodium -98.3%
Contains more Copper +35.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 3% 1% 1% 2% 17% 3% 0%
Contains more Calcium +∞%
Contains more Iron +75%
Contains more Magnesium +∞%
Contains more Phosphorus +1720%
Contains more Potassium +8500%
Contains more Zinc +485.7%
Contains more Manganese +344.4%
Contains more Selenium +∞%
Contains less Sodium -98.3%
Contains more Copper +35.1%

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.
Malt
11
:
2
Rum
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 0% 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 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +575%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
4
:
1
Rum
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +22.1%
Contains more Other +4075%
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +22.1%
Contains more Other +4075%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Rum Opinion
Net carbs 10.7g 0g Malt
Protein 3.37g 0g Malt
Fats 3.29g 0g Malt
Carbs 11.2g 0g Malt
Calories 85kcal 231kcal Rum
Sugar 6.68g 0g Rum
Fiber 0.5g 0g Malt
Calcium 98mg 0mg Malt
Iron 0.21mg 0.12mg Malt
Magnesium 15mg 0mg Malt
Phosphorus 91mg 5mg Malt
Potassium 172mg 2mg Malt
Sodium 60mg 1mg Rum
Zinc 0.41mg 0.07mg Malt
Copper 0.037mg 0.05mg Rum
Manganese 0.08mg 0.018mg Malt
Selenium 5.4µg 0µg Malt
Vitamin A 95IU 0IU Malt
Vitamin A RAE 26µg 0µg Malt
Vitamin E 0.06mg 0mg Malt
Vitamin C 0.1mg 0mg Malt
Vitamin B1 0.054mg 0.008mg Malt
Vitamin B2 0.184mg 0mg Malt
Vitamin B3 0.259mg 0mg Malt
Vitamin B5 0.354mg 0mg Malt
Vitamin B6 0.046mg 0mg Malt
Folate 9µg 0µg Malt
Vitamin B12 0.42µg 0µg Malt
Vitamin K 0.3µg 0µg Malt
Tryptophan 0.074mg 0mg Malt
Threonine 0.143mg 0mg Malt
Isoleucine 0.165mg 0mg Malt
Leucine 0.268mg 0mg Malt
Lysine 0.142mg 0mg Malt
Methionine 0.074mg 0mg Malt
Phenylalanine 0.15mg 0mg Malt
Valine 0.193mg 0mg Malt
Histidine 0.077mg 0mg Malt
Cholesterol 10mg 0mg Rum
Saturated Fat 1.883g 0g Rum
Monounsaturated Fat 0.827g 0g Malt
Polyunsaturated fat 0.208g 0g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Rum
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
12%
Malt
0%
Rum
Minerals Daily Need Coverage Score
17%
Malt
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Rum
Rum is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 1.883g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 59)
Which food is cheaper?
Rum
Rum is cheaper (difference - $1)
Which food is richer in minerals?
Malt
Malt is relatively richer in minerals
Which food is richer in vitamins?
Malt
Malt is relatively richer in vitamins

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/nutrients
  2. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.