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Spelt vs. Cereal — In-Depth Nutrition Comparison

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How are spelt and cereal different?

  • Spelt is richer in manganese, phosphorus, and copper, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C.
  • Cereal covers your daily need for vitamin B1, 494% more than spelt.
  • Spelt contains 5 times more phosphorus than cereal. Spelt contains 401mg of phosphorus, while cereal contains 77mg.

Spelt, uncooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Spelt vs Cereal 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
8
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%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +615.8%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +269.5%
Contains more CopperCopper +273%
Contains more PhosphorusPhosphorus +420.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +277.6%
Contains more SeleniumSelenium +85.7%
Contains more IronIron +667.1%
Contains more ZincZinc +131.7%

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
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +887.5%
Contains more Vitamin B5Vitamin B5 +372.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1627.5%
Contains more Vitamin B2Vitamin B2 +3324.8%
Contains more Vitamin B3Vitamin B3 +332.9%
Contains more Vitamin B6Vitamin B6 +2502.6%
~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
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +140.4%
Contains more FatsFats +125%
Contains more WaterWater +191.5%
Contains more CarbsCarbs +23.7%
Contains more OtherOther +24.6%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +118.1%
Contains more Poly. FatPolyunsaturated fat +255.4%
Contains less Sat. FatSaturated fat -36%

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
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +211.1%
Contains more MaltoseMaltose +5622.2%
Contains more SucroseSucrose +1550.8%
~equal in Fructose ~0.26g
~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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Cereal DV% diff.
Vitamin B1 0.364mg 6.288mg 494%
Vitamin B6 0.23mg 5.986mg 443%
Iron 4.44mg 34.06mg 370%
Vitamin B2 0.113mg 3.87mg 289%
Vitamin B3 6.843mg 29.62mg 142%
Manganese 2.983mg 0.79mg 95%
Vitamin A 0µg 814µg 90%
Phosphorus 401mg 77mg 46%
Vitamin C 0mg 38.5mg 43%
Copper 0.511mg 0.137mg 42%
Zinc 3.28mg 7.6mg 39%
Fiber 10.7g 1.4g 37%
Sodium 8mg 795mg 34%
Magnesium 136mg 19mg 28%
Starch 53.92g 22%
Protein 14.57g 6.06g 17%
Vitamin B5 1.068mg 0.226mg 17%
Folate 45µg 11%
Selenium 11.7µg 6.3µg 10%
Potassium 388mg 105mg 8%
Polyunsaturated fat 1.258g 0.354g 6%
Carbs 70.19g 86.85g 6%
Vitamin E 0.79mg 0.08mg 5%
Vitamin K 3.6µg 0µg 3%
Calories 338kcal 378kcal 2%
Calcium 27mg 10mg 2%
Fats 2.43g 1.08g 2%
Saturated fat 0.406g 0.26g 1%
Monounsaturated fat 0.445g 0.204g 1%
Net carbs 59.49g 85.45g N/A
Sugar 6.82g 10.35g N/A
Tryptophan 0.132mg 0.066mg 0%
Threonine 0.443mg 0.241mg 0%
Isoleucine 0.552mg 0.26mg 0%
Leucine 1.07mg 0.767mg 0%
Lysine 0.409mg 0.113mg 0%
Methionine 0.258mg 0.13mg 0%
Phenylalanine 0.737mg 0.365mg 0%
Valine 0.681mg 0.344mg 0%
Histidine 0.36mg 0.162mg 0%
Fructose 0.24g 0.26g 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 Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
119%
Spelt
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 787mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.146g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.