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Seed vs Spelt - In-Depth Nutrition Comparison

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What are the main differences between Seed and Spelt?

  • Spelt has less Fiber, Selenium, Phosphorus, Calcium, Magnesium, Copper, Iron, Vitamin B1, and Vitamin B3 than Seed.
  • Seed's daily need coverage for Fiber is 95% higher.
  • Seed has 23 times more Calcium than Spelt. Seed has 631mg of Calcium, while Spelt has 27mg.
  • Spelt contains less Saturated Fat.

We used Seeds, chia seeds, dried and Spelt, uncooked types in this comparison.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
1
Spelt
Contains more Calcium +2237%
Contains more Iron +73.9%
Contains more Magnesium +146.3%
Contains more Phosphorus +114.5%
Contains more Zinc +39.6%
Contains more Copper +80.8%
Contains less Sodium -50%
Equal in Potassium - 388
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +2237%
Contains more Iron +73.9%
Contains more Magnesium +146.3%
Contains more Phosphorus +114.5%
Contains more Zinc +39.6%
Contains more Copper +80.8%
Contains less Sodium -50%
Equal in Potassium - 388

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
Seed
6
:
4
Spelt
Contains more Vitamin A +440%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.3%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +29%
Contains more Vitamin E +58%
Equal in Folate - 45
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +440%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.3%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +29%
Contains more Vitamin E +58%
Equal in Folate - 45

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.
Seed Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Spelt Opinion
Net carbs 7.72g 59.49g Spelt
Protein 16.54g 14.57g Seed
Fats 30.74g 2.43g Seed
Carbs 42.12g 70.19g Spelt
Calories 486kcal 338kcal Seed
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar g 6.82g Seed
Fiber 34.4g 10.7g Seed
Calcium 631mg 27mg Seed
Iron 7.72mg 4.44mg Seed
Magnesium 335mg 136mg Seed
Phosphorus 860mg 401mg Seed
Potassium 407mg 388mg Seed
Sodium 16mg 8mg Spelt
Zinc 4.58mg 3.28mg Seed
Copper 0.924mg 0.511mg Seed
Vitamin A 54IU 10IU Seed
Vitamin E 0.5mg 0.79mg Spelt
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.364mg Seed
Vitamin B2 0.17mg 0.113mg Seed
Vitamin B3 8.83mg 6.843mg Seed
Vitamin B5 mg 1.068mg Spelt
Vitamin B6 mg 0.23mg Spelt
Folate 49µg 45µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Tryptophan 0.436mg 0.132mg Seed
Threonine 0.709mg 0.443mg Seed
Isoleucine 0.801mg 0.552mg Seed
Leucine 1.371mg 1.07mg Seed
Lysine 0.97mg 0.409mg Seed
Methionine 0.588mg 0.258mg Seed
Phenylalanine 1.016mg 0.737mg Seed
Valine 0.95mg 0.681mg Seed
Histidine 0.531mg 0.36mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Spelt
Saturated Fat 3.33g 0.406g Spelt
Monounsaturated Fat 2.309g 0.445g Seed
Polyunsaturated fat 23.665g 1.258g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
35
Spelt
Mineral Summary Score
195
Seed
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
87%
Spelt
Carbohydrates
42%
Seed
70%
Spelt
Fats
142%
Seed
11%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.924g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.