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Omelette vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between omelette and spelt

  • Omelette is richer in vitamin B12, while spelt is higher in manganese, copper, fiber, vitamin B3, iron, phosphorus, magnesium, and vitamin B1.
  • Spelt covers your daily manganese needs 129% more than omelette.
  • Spelt has a higher glycemic index (63) than omelette (0).

Specific food types used in this comparison are Egg, whole, cooked, omelet and Spelt, uncooked.

Infographic

Omelette 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Spelt
8
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 +77.8%
Contains more SeleniumSelenium +120.5%
Contains more MagnesiumMagnesium +1136.4%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +200%
Contains more CopperCopper +711.1%
Contains more ZincZinc +200.9%
Contains more PhosphorusPhosphorus +140.1%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +12329.2%

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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +63.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +241.6%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +970.6%
Contains more Vitamin B3Vitamin B3 +10592.2%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more FolateFolate +15.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +379.8%
Contains more WaterWater +590.8%
Contains more ProteinProtein +37.8%
Contains more CarbsCarbs +10867.2%
Contains more OtherOther +79%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +988.3%
Contains more Poly. FatPolyunsaturated fat +115.6%
Contains less Sat. FatSaturated fat -87.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
5
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +171%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Omelette Spelt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Omelette Spelt DV% diff.
Manganese 0.024mg 2.983mg 129%
Cholesterol 313mg 0mg 104%
Copper 0.063mg 0.511mg 50%
Choline 247.6mg 45%
Fiber 0g 10.7g 43%
Vitamin B3 0.064mg 6.843mg 42%
Iron 1.48mg 4.44mg 37%
Phosphorus 167mg 401mg 33%
Vitamin B12 0.76µg 0µg 32%
Magnesium 11mg 136mg 30%
Vitamin B1 0.034mg 0.364mg 28%
Selenium 25.8µg 11.7µg 26%
Carbs 0.64g 70.19g 23%
Starch 53.92g 22%
Vitamin B2 0.386mg 0.113mg 21%
Zinc 1.09mg 3.28mg 20%
Vitamin A 172µg 0µg 19%
Fats 11.66g 2.43g 14%
Saturated fat 3.319g 0.406g 13%
Monounsaturated fat 4.843g 0.445g 11%
Polyunsaturated fat 2.712g 1.258g 10%
Calories 154kcal 338kcal 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Protein 10.57g 14.57g 8%
Potassium 117mg 388mg 8%
Vitamin B6 0.143mg 0.23mg 7%
Sodium 155mg 8mg 6%
Vitamin B5 1.289mg 1.068mg 4%
Vitamin E 1.29mg 0.79mg 3%
Folate 39µg 45µg 2%
Calcium 48mg 27mg 2%
Vitamin K 4.5µg 3.6µg 1%
Net carbs 0.64g 59.49g N/A
Sugar 0.31g 6.82g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.132mg 0%
Threonine 0.467mg 0.443mg 0%
Isoleucine 0.565mg 0.552mg 0%
Leucine 0.913mg 1.07mg 0%
Lysine 0.767mg 0.409mg 0%
Methionine 0.319mg 0.258mg 0%
Phenylalanine 0.572mg 0.737mg 0%
Valine 0.722mg 0.681mg 0%
Histidine 0.26mg 0.36mg 0%
Fructose 0g 0.24g 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
45%
Omelette
32%
Spelt
Minerals Daily Need Coverage Score
37%
Omelette
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.913g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 6.51g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Omelette
Omelette 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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.