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  6. Spelt vs. Beefsteak raw

Spelt vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between spelt and beefsteak raw

  • Spelt has more copper, fiber, iron, magnesium, phosphorus, and vitamin B1; however, beefsteak raw has more vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Spelt has a higher glycemic index than beefsteak raw.

Food types used in this article are Spelt, uncooked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Spelt vs Beefsteak raw 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
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +444%
Contains more CalciumCalcium +440%
Contains more IronIron +122%
Contains more CopperCopper +546.8%
Contains more PhosphorusPhosphorus +82.3%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +61.6%
Contains more SeleniumSelenium +138.5%
~equal in Potassium ~375mg

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
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +385.3%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +140%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Beefsteak raw DV% diff.
Manganese 2.983mg 130%
Vitamin B12 0µg 2.69µg 112%
Copper 0.511mg 0.079mg 48%
Fiber 10.7g 0g 43%
Iron 4.44mg 2mg 31%
Selenium 11.7µg 27.9µg 29%
Phosphorus 401mg 220mg 26%
Magnesium 136mg 25mg 26%
Vitamin B1 0.364mg 0.075mg 24%
Vitamin B6 0.23mg 0.543mg 24%
Carbs 70.19g 0g 23%
Cholesterol 0mg 67mg 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Zinc 3.28mg 5.3mg 18%
Protein 14.57g 21.38g 14%
Folate 45µg 3µg 11%
Vitamin B3 6.843mg 5.048mg 11%
Calories 338kcal 134kcal 10%
Saturated fat 0.406g 1.875g 7%
Polyunsaturated fat 1.258g 0.189g 7%
Monounsaturated fat 0.445g 2.354g 5%
Vitamin B2 0.113mg 0.182mg 5%
Vitamin E 0.79mg 5%
Fats 2.43g 5.36g 5%
Sodium 8mg 55mg 2%
Vitamin K 3.6µg 1.5µg 2%
Calcium 27mg 5mg 2%
Vitamin D 0.1µg 1%
Net carbs 59.49g 0g N/A
Vitamin D 3IU 0%
Potassium 388mg 375mg 0%
Sugar 6.82g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.132mg 0.262mg 0%
Threonine 0.443mg 1.099mg 0%
Isoleucine 0.552mg 1.09mg 0%
Leucine 1.07mg 2.011mg 0%
Lysine 0.409mg 2.247mg 0%
Methionine 0.258mg 0.621mg 0%
Phenylalanine 0.737mg 0.931mg 0%
Valine 0.681mg 1.152mg 0%
Histidine 0.36mg 0.868mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +442.4%
Contains more ProteinProtein +46.7%
Contains more FatsFats +120.6%
Contains more WaterWater +561.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Poly. FatPolyunsaturated fat +565.6%
Contains more Mono. FatMonounsaturated fat +429%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.