Porridge vs Spelt - In-Depth Nutrition Comparison
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Summary of differences between Porridge and Spelt
- The amount of Manganese, Phosphorus, Copper, Fiber, Vitamin B3, Magnesium, Zinc, Vitamin B1, Vitamin B5, and Vitamin B6 in Spelt is higher than in Porridge.
- Spelt covers your daily need of Manganese 130% more than Porridge.
These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Spelt, uncooked.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+222.2%
Contains
less
Sodium
-25%
Contains
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Iron
+18.7%
Contains
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Magnesium
+2620%
Contains
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Phosphorus
+2573.3%
Contains
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Potassium
+2325%
Contains
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Zinc
+2423.1%
Contains
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Copper
+1177.5%
Contains
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Calcium
+222.2%
Contains
less
Sodium
-25%
Contains
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Iron
+18.7%
Contains
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Magnesium
+2620%
Contains
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Phosphorus
+2573.3%
Contains
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Potassium
+2325%
Contains
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Zinc
+2423.1%
Contains
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Copper
+1177.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+3850%
Contains
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Vitamin B1
+561.8%
Contains
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Vitamin B2
+352%
Contains
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Vitamin B3
+1216%
Contains
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Vitamin B5
+1404.2%
Contains
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Vitamin B6
+1669.2%
Contains
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Folate
+275%
Contains
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Vitamin K
+3500%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+3850%
Contains
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Vitamin B1
+561.8%
Contains
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Vitamin B2
+352%
Contains
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Vitamin B3
+1216%
Contains
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Vitamin B5
+1404.2%
Contains
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Vitamin B6
+1669.2%
Contains
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Folate
+275%
Contains
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Vitamin K
+3500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+695%
Contains
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Protein
+911.8%
Contains
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Fats
+1057.1%
Contains
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Carbs
+567.2%
Contains
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Other
+713.6%
Contains
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Water
+695%
Contains
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Protein
+911.8%
Contains
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Fats
+1057.1%
Contains
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Carbs
+567.2%
Contains
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Other
+713.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91.9%
Contains
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Monounsaturated Fat
+1489.3%
Contains
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Polyunsaturated fat
+1003.5%
Contains
less
Saturated Fat
-91.9%
Contains
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Monounsaturated Fat
+1489.3%
Contains
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Polyunsaturated fat
+1003.5%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 10.02g | 59.49g |
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| Protein | 1.44g | 14.57g |
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| Fats | 0.21g | 2.43g |
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| Carbs | 10.52g | 70.19g |
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| Calories | 50kcal | 338kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 0.03g | 6.82g |
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| Fiber | 0.5g | 10.7g |
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| Calcium | 87mg | 27mg |
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| Iron | 3.74mg | 4.44mg |
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| Magnesium | 5mg | 136mg |
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| Phosphorus | 15mg | 401mg |
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| Potassium | 16mg | 388mg |
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| Sodium | 6mg | 8mg |
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| Zinc | 0.13mg | 3.28mg |
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| Copper | 0.04mg | 0.511mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.02mg | 0.79mg |
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| Vitamin B1 | 0.055mg | 0.364mg |
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| Vitamin B2 | 0.025mg | 0.113mg |
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| Vitamin B3 | 0.52mg | 6.843mg |
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| Vitamin B5 | 0.071mg | 1.068mg |
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| Vitamin B6 | 0.013mg | 0.23mg |
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| Folate | 12µg | 45µg |
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| Vitamin K | 0.1µg | 3.6µg |
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| Tryptophan | 0.02mg | 0.132mg |
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| Threonine | 0.045mg | 0.443mg |
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| Isoleucine | 0.063mg | 0.552mg |
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| Leucine | 0.11mg | 1.07mg |
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| Lysine | 0.037mg | 0.409mg |
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| Methionine | 0.027mg | 0.258mg |
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| Phenylalanine | 0.078mg | 0.737mg |
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| Valine | 0.07mg | 0.681mg |
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| Histidine | 0.033mg | 0.36mg |
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| Saturated Fat | 0.033g | 0.406g |
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| Monounsaturated Fat | 0.028g | 0.445g |
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| Polyunsaturated fat | 0.114g | 1.258g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
35%
Minerals Daily Need Coverage Score
24%
92%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 6.79g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.373g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)