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Sorghum grain vs. Spelt — In-Depth Nutrition Comparison

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How are sorghum grain and spelt different?

  • Sorghum grain is higher than spelt in vitamin B6, magnesium, manganese, iron, phosphorus, vitamin B1, selenium, fiber, copper, and vitamin B3.
  • Sorghum grain covers your daily need for vitamin B6, 28% more than spelt.
  • Sorghum grain contains 3 times more magnesium than spelt. Sorghum grain contains 165mg of magnesium, while spelt contains 49mg.

Sorghum grain and Spelt, cooked types were used in this article.

Infographic

Sorghum grain vs Spelt 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" 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 118% 3.9% 32% 126% 95% 46% 124% 0.26% 209% 67%
Spelt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +236.7%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +101.2%
Contains more CopperCopper +32.1%
Contains more ZincZinc +33.6%
Contains more PhosphorusPhosphorus +92.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +205%

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% 0% 10% 0% 83% 22% 69% 22% 102% 0% 0% 15% 0%
Spelt
0
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +222.3%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +453.8%
Contains more FolateFolate +53.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sorghum grain Spelt DV% diff.
Vitamin B6 0.443mg 0.08mg 28%
Magnesium 165mg 49mg 28%
Manganese 1.605mg 1.091mg 22%
Iron 3.36mg 1.67mg 21%
Phosphorus 289mg 150mg 20%
Vitamin B1 0.332mg 0.103mg 19%
Carbs 72.09g 26.44g 15%
Selenium 12.2µg 4µg 15%
Fiber 6.7g 3.9g 11%
Polyunsaturated fat 1.558g 10%
Protein 10.62g 5.5g 10%
Calories 329kcal 127kcal 10%
Copper 0.284mg 0.215mg 8%
Starch 19.57g 8%
Vitamin B3 3.688mg 2.57mg 7%
Vitamin B5 0.367mg 7%
Potassium 363mg 143mg 6%
Vitamin B2 0.096mg 0.03mg 5%
Zinc 1.67mg 1.25mg 4%
Fats 3.46g 0.85g 4%
Saturated fat 0.61g 3%
Monounsaturated fat 1.131g 3%
Vitamin E 0.5mg 0.26mg 2%
Folate 20µg 13µg 2%
Net carbs 65.39g 22.54g N/A
Calcium 13mg 10mg 0%
Sugar 2.53g N/A
Sodium 2mg 5mg 0%
Trans fat 0.005g N/A
Tryptophan 0.124mg 0%
Threonine 0.346mg 0%
Isoleucine 0.433mg 0%
Leucine 1.491mg 0%
Lysine 0.229mg 0%
Methionine 0.169mg 0%
Phenylalanine 0.546mg 0%
Valine 0.561mg 0%
Histidine 0.246mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 72% 12%
Protein: 10.62 g
Fats: 3.46 g
Carbs: 72.09 g
Water: 12.4 g
Other: 1.43 g
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +93.1%
Contains more FatsFats +307.1%
Contains more CarbsCarbs +172.7%
Contains more OtherOther +120%
Contains more WaterWater +436.8%

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. Sorghum grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169716/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.