Mustard vs. Spelt — In-Depth Nutrition Comparison
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What are the main differences between mustard and spelt?
- Mustard is richer in selenium, yet spelt is richer in manganese, copper, phosphorus, vitamin B3, iron, fiber, zinc, and magnesium.
- Spelt's daily need coverage for manganese is 111% higher.
- Mustard has 138 times more sodium than spelt. Mustard has 1104mg of sodium, while spelt has 8mg.
- Mustard has a lower glycemic index than spelt.
We used Mustard, prepared, yellow and Spelt, uncooked types in this comparison.
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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.
| Contains more CalciumCalcium | +133.3% |
| Contains more SeleniumSelenium | +186.3% |
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more PotassiumPotassium | +155.3% |
| Contains more IronIron | +175.8% |
| Contains more CopperCopper | +590.5% |
| Contains more ZincZinc | +412.5% |
| Contains more PhosphorusPhosphorus | +271.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +606.9% |
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 CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +119.4% |
| Contains more Vitamin B1Vitamin B1 | +105.6% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B3Vitamin B3 | +1111.2% |
| Contains more Vitamin B5Vitamin B5 | +320.5% |
| Contains more Vitamin B6Vitamin B6 | +228.6% |
| Contains more Vitamin KVitamin K | +157.1% |
| Contains more FolateFolate | +542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.422mg | 2.983mg | 111% |
| Copper | 0.074mg | 0.511mg | 49% |
| Sodium | 1104mg | 8mg | 48% |
| Phosphorus | 108mg | 401mg | 42% |
| Selenium | 33.5µg | 11.7µg | 40% |
| Vitamin B3 | 0.565mg | 6.843mg | 39% |
| Iron | 1.61mg | 4.44mg | 35% |
| Fiber | 4g | 10.7g | 27% |
| Zinc | 0.64mg | 3.28mg | 24% |
| Protein | 3.74g | 14.57g | 22% |
| Starch | 0.64g | 53.92g | 22% |
| Carbs | 5.83g | 70.19g | 21% |
| Magnesium | 48mg | 136mg | 21% |
| Vitamin B5 | 0.254mg | 1.068mg | 16% |
| Vitamin B1 | 0.177mg | 0.364mg | 16% |
| Calories | 60kcal | 338kcal | 14% |
| Vitamin B6 | 0.07mg | 0.23mg | 12% |
| Folate | 7µg | 45µg | 10% |
| Potassium | 152mg | 388mg | 7% |
| Monounsaturated fat | 2.182g | 0.445g | 4% |
| Calcium | 63mg | 27mg | 4% |
| Choline | 22.4mg | 4% | |
| Vitamin E | 0.36mg | 0.79mg | 3% |
| Vitamin B2 | 0.07mg | 0.113mg | 3% |
| Polyunsaturated fat | 0.774g | 1.258g | 3% |
| Vitamin K | 1.4µg | 3.6µg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 3.34g | 2.43g | 1% |
| Saturated fat | 0.214g | 0.406g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 1.83g | 59.49g | N/A |
| Sugar | 0.92g | 6.82g | N/A |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.009mg | 0.132mg | 0% |
| Threonine | 0.167mg | 0.443mg | 0% |
| Isoleucine | 0.146mg | 0.552mg | 0% |
| Leucine | 0.292mg | 1.07mg | 0% |
| Lysine | 0.264mg | 0.409mg | 0% |
| Methionine | 0.076mg | 0.258mg | 0% |
| Phenylalanine | 0.161mg | 0.737mg | 0% |
| Valine | 0.189mg | 0.681mg | 0% |
| Histidine | 0.119mg | 0.36mg | 0% |
| Fructose | 0.23g | 0.24g | 0% |
| Omega-3 - ALA | 0.373g | 0.065g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +37.4% |
| Contains more WaterWater | +659.7% |
| Contains more OtherOther | +88.3% |
| Contains more ProteinProtein | +289.6% |
| Contains more CarbsCarbs | +1103.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.3% |
| Contains more Mono. FatMonounsaturated fat | +390.3% |
| Contains more Poly. FatPolyunsaturated fat | +62.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +8325% |
| Contains more SucroseSucrose | +181% |
| Contains more GlucoseGlucose | +78.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0.24g
~equal in
Lactose
~0g
~equal in
Galactose
~0g