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  6. Spelt vs. American cheese

Spelt vs. American cheese — In-Depth Nutrition Comparison

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Summary of differences between Spelt and American cheese

  • Spelt has more Manganese, Copper, Iron, Fiber, and Vitamin B3, while American cheese has more Calcium, Vitamin B12, and Phosphorus.
  • Spelt covers your daily need of Manganese 128% more than American cheese.
  • The amount of Saturated Fat in Spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Spelt vs American cheese 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.
Spelt
Spelt
7
:
3
American cheese
American cheese
Contains more Iron +604.8%
Contains more Magnesium +423.1%
Contains more Potassium +193.9%
Contains less Sodium -99.5%
Contains more Zinc +31.7%
Contains more Copper +1010.9%
Contains more Manganese +7175.6%
Contains more Calcium +3770.4%
Contains more Phosphorus +59.9%
Contains more Selenium +72.6%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +604.8%
Contains more Magnesium +423.1%
Contains more Potassium +193.9%
Contains less Sodium -99.5%
Contains more Zinc +31.7%
Contains more Copper +1010.9%
Contains more Manganese +7175.6%
Contains more Calcium +3770.4%
Contains more Phosphorus +59.9%
Contains more Selenium +72.6%

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.
Spelt
Spelt
6
:
5
American cheese
American cheese
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B3 +8903.9%
Contains more Vitamin B5 +165%
Contains more Vitamin B6 +325.9%
Contains more Folate +462.5%
Contains more Vitamin K +38.5%
Contains more Vitamin A +9350%
Contains more Vitamin B2 +107.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.8
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%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B3 +8903.9%
Contains more Vitamin B5 +165%
Contains more Vitamin B6 +325.9%
Contains more Folate +462.5%
Contains more Vitamin K +38.5%
Contains more Vitamin A +9350%
Contains more Vitamin B2 +107.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
American cheese
American cheese
Contains more Carbs +1797%
Contains more Protein +24.4%
Contains more Fats +1208.2%
Contains more Water +259.4%
Contains more Other +278.2%
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
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Carbs +1797%
Contains more Protein +24.4%
Contains more Fats +1208.2%
Contains more Water +259.4%
Contains more Other +278.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
American cheese
American cheese
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +1750.8%
Equal in Polyunsaturated fat - 1.286
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +1750.8%
Equal in Polyunsaturated fat - 1.286

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
2
American cheese
American cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt American cheese Opinion
Net carbs 59.49g 3.7g Spelt
Protein 14.57g 18.13g American cheese
Fats 2.43g 31.79g American cheese
Carbs 70.19g 3.7g Spelt
Calories 338kcal 371kcal American cheese
Starch 53.92g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 2.26g American cheese
Fiber 10.7g 0g Spelt
Calcium 27mg 1045mg American cheese
Iron 4.44mg 0.63mg Spelt
Magnesium 136mg 26mg Spelt
Phosphorus 401mg 641mg American cheese
Potassium 388mg 132mg Spelt
Sodium 8mg 1671mg Spelt
Zinc 3.28mg 2.49mg Spelt
Copper 0.511mg 0.046mg Spelt
Manganese 2.983mg 0.041mg Spelt
Selenium 11.7µg 20.2µg American cheese
Vitamin A 10IU 945IU American cheese
Vitamin A RAE 0µg 250µg American cheese
Vitamin E 0.79mg 0.8mg American cheese
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin B1 0.364mg 0.015mg Spelt
Vitamin B2 0.113mg 0.234mg American cheese
Vitamin B3 6.843mg 0.076mg Spelt
Vitamin B5 1.068mg 0.403mg Spelt
Vitamin B6 0.23mg 0.054mg Spelt
Folate 45µg 8µg Spelt
Vitamin B12 0µg 1.5µg American cheese
Vitamin K 3.6µg 2.6µg Spelt
Tryptophan 0.132mg 0.232mg American cheese
Threonine 0.443mg 0.772mg American cheese
Isoleucine 0.552mg 0.938mg American cheese
Leucine 1.07mg 1.716mg American cheese
Lysine 0.409mg 1.516mg American cheese
Methionine 0.258mg 0.475mg American cheese
Phenylalanine 0.737mg 0.939mg American cheese
Valine 0.681mg 1.187mg American cheese
Histidine 0.36mg 0.546mg American cheese
Cholesterol 0mg 100mg Spelt
Trans Fat 1.144g Spelt
Saturated Fat 0.406g 18.057g Spelt
Omega-3 - DHA 0.006g American cheese
Omega-3 - EPA 0.012g American cheese
Omega-3 - DPA 0.021g American cheese
Monounsaturated Fat 0.445g 8.236g American cheese
Polyunsaturated fat 1.258g 1.286g American cheese
Omega-6 - Eicosadienoic acid 0g 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0g 0.001g American cheese
Omega-3 - ALA 0.065g 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt American cheese
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
35%
Spelt
32%
American cheese
Minerals Daily Need Coverage Score
119%
Spelt
106%
American cheese

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1663mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 17.651g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 4.56g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
?
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.
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

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.