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Spelt vs. Bagel — In-Depth Nutrition Comparison

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How are spelt and bagel different?

  • Spelt is richer in manganese, copper, phosphorus, fiber, vitamin B3, iron, magnesium, and zinc, while bagel is higher in selenium.
  • Spelt covers your daily need for manganese, 68% more than bagel.
  • Spelt contains 3 times more zinc than bagel. Spelt contains 3.28mg of zinc, while bagel contains 1.1mg.
  • Spelt is lower in sodium.

Spelt, uncooked and Bagels, wheat types were used in this article.

Infographic

Spelt vs Bagel 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.
Spelt
9
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%
Bagel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +135.2%
Contains more IronIron +60.9%
Contains more CopperCopper +192%
Contains more ZincZinc +198.2%
Contains more PhosphorusPhosphorus +182.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +145.3%

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
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Bagel
4
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin EVitamin E +146.9%
Contains more Vitamin B3Vitamin B3 +103.1%
Contains more Vitamin B5Vitamin B5 +184.8%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +140%
Contains more Vitamin B1Vitamin B1 +10.7%
Contains more Vitamin B2Vitamin B2 +85%
Contains more FolateFolate +68.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Bagel DV% diff.
Manganese 2.983mg 1.43mg 68%
Phosphorus 401mg 142mg 37%
Copper 0.511mg 0.175mg 37%
Selenium 11.7µg 28.7µg 31%
Fiber 10.7g 4.1g 26%
Starch 53.92g 22%
Vitamin B3 6.843mg 3.37mg 22%
Iron 4.44mg 2.76mg 21%
Magnesium 136mg 51mg 20%
Zinc 3.28mg 1.1mg 20%
Sodium 8mg 439mg 19%
Vitamin B5 1.068mg 0.375mg 14%
Protein 14.57g 10.2g 9%
Folate 45µg 76µg 8%
Potassium 388mg 165mg 7%
Carbs 70.19g 48.89g 7%
Vitamin B2 0.113mg 0.209mg 7%
Vitamin B6 0.23mg 0.147mg 6%
Calories 338kcal 250kcal 4%
Vitamin B1 0.364mg 0.403mg 3%
Vitamin E 0.79mg 0.32mg 3%
Vitamin K 3.6µg 1.5µg 2%
Choline 9.8mg 2%
Saturated fat 0.406g 0g 2%
Polyunsaturated fat 1.258g 0.936g 2%
Calcium 27mg 20mg 1%
Fats 2.43g 1.53g 1%
Net carbs 59.49g 44.79g N/A
Sugar 6.82g 6.12g N/A
Monounsaturated fat 0.445g 0.29g 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +42.8%
Contains more FatsFats +58.8%
Contains more CarbsCarbs +43.6%
Contains more WaterWater +240.7%
~equal in Other ~1.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +53.4%
Contains more Poly. FatPolyunsaturated fat +34.4%
Contains less Sat. FatSaturated fat -100%

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.