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Spelt vs. Balsamic vinegar — In-Depth Nutrition Comparison

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How are spelt and balsamic vinegar different?

  • Spelt has more manganese, phosphorus, copper, iron, magnesium, zinc, and potassium than balsamic vinegar.
  • Daily need coverage for manganese for spelt is 124% higher.
  • Spelt contains 41 times more zinc than balsamic vinegar. While spelt contains 3.28mg of zinc, balsamic vinegar contains only 0.08mg.
  • Spelt has less sugar.
  • Balsamic vinegar has a lower glycemic index (50) than spelt (63).

Spelt, uncooked and Vinegar, balsamic are the varieties used in this article.

Infographic

Spelt vs Balsamic vinegar 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +1033.3%
Contains more PotassiumPotassium +246.4%
Contains more IronIron +516.7%
Contains more CopperCopper +1865.4%
Contains more ZincZinc +4000%
Contains more PhosphorusPhosphorus +2010.5%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +2177.1%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~27mg

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
8
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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +2873.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +312.2%
Contains more WaterWater +593.7%
Contains more OtherOther +236.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
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
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +801.2%
Contains more FructoseFructose +2975%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Balsamic vinegar DV% diff.
Manganese 2.983mg 0.131mg 124%
Phosphorus 401mg 19mg 55%
Copper 0.511mg 0.026mg 54%
Iron 4.44mg 0.72mg 47%
Fiber 10.7g 43%
Vitamin B3 6.843mg 43%
Vitamin B1 0.364mg 30%
Magnesium 136mg 12mg 30%
Zinc 3.28mg 0.08mg 29%
Protein 14.57g 0.49g 28%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 21%
Vitamin B6 0.23mg 18%
Carbs 70.19g 17.03g 18%
Calories 338kcal 88kcal 13%
Folate 45µg 11%
Fructose 0.24g 7.38g 9%
Vitamin B2 0.113mg 9%
Potassium 388mg 112mg 8%
Polyunsaturated fat 1.258g 8%
Vitamin E 0.79mg 5%
Fats 2.43g 0g 4%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0g 2%
Monounsaturated fat 0.445g 1%
Sodium 8mg 23mg 1%
Net carbs 59.49g 17.03g N/A
Calcium 27mg 27mg 0%
Sugar 6.82g 14.95g N/A
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%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Balsamic vinegar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
119%
Spelt
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 8.13g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 15mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Balsamic vinegar
Balsamic vinegar is lower in glycemic index (difference - 13)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.