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Milk vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between milk and spelt

  • Milk has more vitamin B12, vitamin B2, and calcium, while spelt has more manganese, copper, iron, fiber, vitamin B3, magnesium, and phosphorus.
  • Spelt covers your daily need for manganese 47% more than milk.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Spelt, cooked.

Infographic

Milk 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.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +1150%
Contains more MagnesiumMagnesium +345.5%
Contains more IronIron +5466.7%
Contains more CopperCopper +2050%
Contains more ZincZinc +197.6%
Contains more PhosphorusPhosphorus +57.9%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +36266.7%
Contains more SeleniumSelenium +21.2%
~equal in Potassium ~143mg

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.
Milk
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +4800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B3Vitamin B3 +2663.4%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +160%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Spelt
2
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 FatsFats +14.1%
Contains more WaterWater +35.1%
Contains more OtherOther +15.4%
Contains more ProteinProtein +63.2%
Contains more CarbsCarbs +429.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Spelt
1
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 LactoseLactose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Spelt Opinion
Calories 42kcal 127kcal Spelt
Protein 3.37g 5.5g Spelt
Fats 0.97g 0.85g Milk
Net carbs 4.99g 22.54g Spelt
Carbs 4.99g 26.44g Spelt
Cholesterol 5mg 0mg Spelt
Vitamin D 48IU Milk
Magnesium 11mg 49mg Spelt
Calcium 125mg 10mg Milk
Potassium 150mg 143mg Milk
Iron 0.03mg 1.67mg Spelt
Sugar 5.2g Spelt
Fiber 0g 3.9g Spelt
Copper 0.01mg 0.215mg Spelt
Zinc 0.42mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 95mg 150mg Spelt
Sodium 44mg 5mg Spelt
Vitamin A 196IU 4IU Milk
Vitamin A 58µg 0µg Milk
Vitamin E 0.01mg 0.26mg Spelt
Vitamin D 1.2µg Milk
Manganese 0.003mg 1.091mg Spelt
Selenium 3.3µg 4µg Spelt
Vitamin B1 0.02mg 0.103mg Spelt
Vitamin B2 0.185mg 0.03mg Milk
Vitamin B3 0.093mg 2.57mg Spelt
Vitamin B5 0.361mg Milk
Vitamin B6 0.037mg 0.08mg Spelt
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg Milk
Folate 5µg 13µg Spelt
Choline 17.7mg Milk
Saturated Fat 0.633g Spelt
Monounsaturated Fat 0.277g Milk
Polyunsaturated fat 0.035g Milk
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Milk
9%
Spelt
Minerals Daily Need Coverage Score
14%
Milk
45%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.633g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.