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  6. Porridge vs. Spelt

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 for 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

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Spelt
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 +222.2%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +2620%
Contains more PotassiumPotassium +2325%
Contains more IronIron +18.7%
Contains more CopperCopper +1177.5%
Contains more ZincZinc +2423.1%
Contains more PhosphorusPhosphorus +2573.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +317.9%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin EVitamin E +3850%
Contains more Vitamin B1Vitamin B1 +561.8%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1216%
Contains more Vitamin B5Vitamin B5 +1404.2%
Contains more Vitamin B6Vitamin B6 +1669.2%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +275%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Spelt DV% diff.
Manganese 0mg 2.983mg 130%
Phosphorus 15mg 401mg 55%
Copper 0.04mg 0.511mg 52%
Fiber 0.5g 10.7g 41%
Vitamin B3 0.52mg 6.843mg 40%
Magnesium 5mg 136mg 31%
Zinc 0.13mg 3.28mg 29%
Protein 1.44g 14.57g 26%
Vitamin B1 0.055mg 0.364mg 26%
Starch 53.92g 22%
Carbs 10.52g 70.19g 20%
Vitamin B5 0.071mg 1.068mg 20%
Vitamin B6 0.013mg 0.23mg 17%
Selenium 2.8µg 11.7µg 16%
Calories 50kcal 338kcal 14%
Potassium 16mg 388mg 11%
Iron 3.74mg 4.44mg 9%
Folate 12µg 45µg 8%
Polyunsaturated fat 0.114g 1.258g 8%
Vitamin B2 0.025mg 0.113mg 7%
Calcium 87mg 27mg 6%
Vitamin E 0.02mg 0.79mg 5%
Fats 0.21g 2.43g 3%
Vitamin K 0.1µg 3.6µg 3%
Saturated fat 0.033g 0.406g 2%
Monounsaturated fat 0.028g 0.445g 1%
Protein per 100 calories 2.9g 4.3g N/A
Calories per 10 g protein 347kcal 232kcal N/A
Weight per 100 calories 200g 30g N/A
Unsaturated / Saturated Fat ratio 4.3 4.2 N/A
Net carbs 10.02g 59.49g N/A
Sugar 0.03g 6.82g N/A
Sodium 6mg 8mg 0%
Tryptophan 0.02mg 0.132mg 0%
Threonine 0.045mg 0.443mg 0%
Isoleucine 0.063mg 0.552mg 0%
Leucine 0.11mg 1.07mg 0%
Lysine 0.037mg 0.409mg 0%
Methionine 0.027mg 0.258mg 0%
Phenylalanine 0.078mg 0.737mg 0%
Valine 0.07mg 0.681mg 0%
Histidine 0.033mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Spelt
Spelt
4
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 WaterWater +695%
Contains more ProteinProtein +911.8%
Contains more FatsFats +1057.1%
Contains more CarbsCarbs +567.2%
Contains more OtherOther +713.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Spelt
Spelt
2
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 less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1489.3%
Contains more Poly. FatPolyunsaturated fat +1003.5%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.