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Muffin vs. Spelt — In-Depth Nutrition Comparison

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The main differences between muffin and spelt

  • Muffin has more vitamin K; however, spelt has more manganese, copper, iron, fiber, phosphorus, vitamin B3, magnesium, zinc, and vitamin B1.
  • Daily need coverage for manganese for spelt is 110% higher.
  • Spelt has 11 times less vitamin K than muffin. Muffin has 39.2µg of vitamin K, while spelt has 3.6µg.

Food types used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Spelt, uncooked.

Infographic

Muffin 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.
Muffin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +63%
Contains more MagnesiumMagnesium +1260%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +241.5%
Contains more CopperCopper +751.7%
Contains more ZincZinc +786.5%
Contains more PhosphorusPhosphorus +174.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +564.4%
Contains more SeleniumSelenium +42.7%

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.
Muffin
8
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +106.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +988.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B3Vitamin B3 +382.6%
Contains more Vitamin B5Vitamin B5 +127.2%
Contains more Vitamin B6Vitamin B6 +475%
~equal in Folate ~45µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Spelt
3
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 FatsFats +561.3%
Contains more WaterWater +126.5%
Contains more ProteinProtein +224.5%
Contains more CarbsCarbs +32.4%
Contains more OtherOther +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +983.6%
Contains more Poly. FatPolyunsaturated fat +544.1%
Contains less Sat. FatSaturated fat -85.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
4
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Spelt
2
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 SucroseSucrose +4647.5%
Contains more GlucoseGlucose +46.4%
Contains more FructoseFructose +404.2%
Contains more LactoseLactose +∞%
Contains more StarchStarch +230.6%
Contains more MaltoseMaltose +995.7%
~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.
Muffin Spelt
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Muffin Spelt DV% diff.
Manganese 0.449mg 2.983mg 110%
Copper 0.06mg 0.511mg 50%
Polyunsaturated fat 8.103g 1.258g 46%
Iron 1.3mg 4.44mg 39%
Fiber 1.1g 10.7g 38%
Phosphorus 146mg 401mg 36%
Vitamin B3 1.418mg 6.843mg 34%
Magnesium 10mg 136mg 30%
Vitamin K 39.2µg 3.6µg 30%
Zinc 0.37mg 3.28mg 26%
Fats 16.07g 2.43g 21%
Protein 4.49g 14.57g 20%
Choline 92.5mg 17%
Vitamin B1 0.168mg 0.364mg 16%
Vitamin B6 0.04mg 0.23mg 15%
Starch 16.31g 53.92g 15%
Sodium 336mg 8mg 14%
Vitamin B5 0.47mg 1.068mg 12%
Saturated fat 2.844g 0.406g 11%
Monounsaturated fat 4.822g 0.445g 11%
Cholesterol 30mg 0mg 10%
Potassium 121mg 388mg 8%
Vitamin B12 0.16µg 0µg 7%
Vitamin E 1.63mg 0.79mg 6%
Carbs 53g 70.19g 6%
Selenium 8.2µg 11.7µg 6%
Vitamin B2 0.163mg 0.113mg 4%
Calories 375kcal 338kcal 2%
Calcium 44mg 27mg 2%
Vitamin A 21µg 0µg 2%
Vitamin D 0.1µg 1%
Fructose 1.21g 0.24g 1%
Folate 48µg 45µg 1%
Vitamin D 4IU 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 51.9g 59.49g N/A
Sugar 31.47g 6.82g N/A
Trans fat 0.2g N/A
Tryptophan 0.066mg 0.132mg 0%
Threonine 0.181mg 0.443mg 0%
Isoleucine 0.224mg 0.552mg 0%
Leucine 0.421mg 1.07mg 0%
Lysine 0.199mg 0.409mg 0%
Methionine 0.115mg 0.258mg 0%
Phenylalanine 0.277mg 0.737mg 0%
Valine 0.257mg 0.681mg 0%
Histidine 0.128mg 0.36mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g 0.065g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Muffin
32%
Spelt
Minerals Daily Need Coverage Score
32%
Muffin
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 24.65g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.438g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.