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  6. Pork jowl vs. Spelt

Pork jowl vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between Pork jowl and Spelt

  • Pork jowl has more Vitamin B12, however, Spelt is higher in Manganese, Copper, Iron, Phosphorus, Fiber, Magnesium, and Zinc.
  • Spelt covers your daily Manganese needs 129% more than Pork jowl.
  • Spelt has less Cholesterol.

Food varieties used in this article are Pork, fresh, variety meats and by-products, jowl, raw and Spelt, uncooked.

Infographic

Pork jowl 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.
Pork jowl
Pork jowl
0
:
10
Spelt
Spelt
Contains more Calcium +575%
Contains more Iron +957.1%
Contains more Magnesium +4433.3%
Contains more Phosphorus +366.3%
Contains more Potassium +162.2%
Contains less Sodium -68%
Contains more Zinc +290.5%
Contains more Copper +1177.5%
Contains more Manganese +59560%
Contains more Selenium +680%
Pork jowl
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +575%
Contains more Iron +957.1%
Contains more Magnesium +4433.3%
Contains more Phosphorus +366.3%
Contains more Potassium +162.2%
Contains less Sodium -68%
Contains more Zinc +290.5%
Contains more Copper +1177.5%
Contains more Manganese +59560%
Contains more Selenium +680%

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.
Pork jowl
Pork jowl
3
:
7
Spelt
Spelt
Contains more Vitamin B2 +108.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11.1%
Contains more Vitamin E +172.4%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B5 +327.2%
Contains more Vitamin B6 +155.6%
Contains more Folate +4400%
Equal in Vitamin B1 - 0.364
Pork jowl
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11.1%
Contains more Vitamin E +172.4%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B5 +327.2%
Contains more Vitamin B6 +155.6%
Contains more Folate +4400%
Equal in Vitamin B1 - 0.364

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork jowl
Pork jowl
3
:
2
Spelt
Spelt
Contains more Fats +2764.6%
Contains more Water +101.4%
Contains more Protein +128.4%
Contains more Carbs +∞%
Equal in Other - 1.79
Pork jowl
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Spelt
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 Fats +2764.6%
Contains more Water +101.4%
Contains more Protein +128.4%
Contains more Carbs +∞%
Equal in Other - 1.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork jowl
Pork jowl
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +7291%
Contains more Polyunsaturated fat +544.7%
Contains less Saturated Fat -98.4%
Pork jowl
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +7291%
Contains more Polyunsaturated fat +544.7%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Spelt Opinion
Net carbs 0g 59.49g Spelt
Protein 6.38g 14.57g Spelt
Fats 69.61g 2.43g Pork jowl
Carbs 0g 70.19g Spelt
Calories 655kcal 338kcal Pork jowl
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Pork jowl
Fiber 0g 10.7g Spelt
Calcium 4mg 27mg Spelt
Iron 0.42mg 4.44mg Spelt
Magnesium 3mg 136mg Spelt
Phosphorus 86mg 401mg Spelt
Potassium 148mg 388mg Spelt
Sodium 25mg 8mg Spelt
Zinc 0.84mg 3.28mg Spelt
Copper 0.04mg 0.511mg Spelt
Manganese 0.005mg 2.983mg Spelt
Selenium 1.5µg 11.7µg Spelt
Vitamin A 9IU 10IU Spelt
Vitamin A RAE 3µg 0µg Pork jowl
Vitamin E 0.29mg 0.79mg Spelt
Vitamin B1 0.386mg 0.364mg Pork jowl
Vitamin B2 0.236mg 0.113mg Pork jowl
Vitamin B3 4.535mg 6.843mg Spelt
Vitamin B5 0.25mg 1.068mg Spelt
Vitamin B6 0.09mg 0.23mg Spelt
Folate 1µg 45µg Spelt
Vitamin B12 0.82µg 0µg Pork jowl
Vitamin K 3.6µg Spelt
Tryptophan 0.021mg 0.132mg Spelt
Threonine 0.21mg 0.443mg Spelt
Isoleucine 0.168mg 0.552mg Spelt
Leucine 0.446mg 1.07mg Spelt
Lysine 0.528mg 0.409mg Pork jowl
Methionine 0.095mg 0.258mg Spelt
Phenylalanine 0.239mg 0.737mg Spelt
Valine 0.305mg 0.681mg Spelt
Histidine 0.072mg 0.36mg Spelt
Cholesterol 90mg 0mg Spelt
Saturated Fat 25.26g 0.406g Spelt
Monounsaturated Fat 32.89g 0.445g Pork jowl
Polyunsaturated fat 8.11g 1.258g Pork jowl
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Pork jowl
35%
Spelt
Minerals Daily Need Coverage Score
12%
Pork jowl
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 24.854g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.8)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 63)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.