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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 RAE, and Vitamin C.
  • Cereal covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
2
Cereal
Cereal
Contains more Calcium +170%
Contains more Magnesium +615.8%
Contains more Phosphorus +420.8%
Contains more Potassium +269.5%
Contains less Sodium -99%
Contains more Copper +273%
Contains more Iron +667.1%
Contains more Zinc +131.7%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +170%
Contains more Magnesium +615.8%
Contains more Phosphorus +420.8%
Contains more Potassium +269.5%
Contains less Sodium -99%
Contains more Copper +273%
Contains more Iron +667.1%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
5
:
6
Cereal
Cereal
Contains more Vitamin E +887.5%
Contains more Vitamin B5 +372.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +27820%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1627.5%
Contains more Vitamin B2 +3324.8%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B6 +2502.6%
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%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +887.5%
Contains more Vitamin B5 +372.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +27820%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1627.5%
Contains more Vitamin B2 +3324.8%
Contains more Vitamin B3 +332.9%
Contains more Vitamin B6 +2502.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Cereal
Cereal
Contains more Protein +140.4%
Contains more Fats +125%
Contains more Water +191.5%
Contains more Carbs +23.7%
Contains more Other +24.6%
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
Cereal
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 Protein +140.4%
Contains more Fats +125%
Contains more Water +191.5%
Contains more Carbs +23.7%
Contains more Other +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Cereal
Cereal
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +255.4%
Contains less Saturated Fat -36%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +255.4%
Contains less Saturated Fat -36%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Cereal
Cereal
Contains more Starch +∞%
Contains more Glucose +211.1%
Contains more Maltose +5622.2%
Contains more Sucrose +1550.8%
Equal in Fructose - 0.26
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
Cereal
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 Starch +∞%
Contains more Glucose +211.1%
Contains more Maltose +5622.2%
Contains more Sucrose +1550.8%
Equal in Fructose - 0.26

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Cereal Opinion
Net carbs 59.49g 85.45g Cereal
Protein 14.57g 6.06g Spelt
Fats 2.43g 1.08g Spelt
Carbs 70.19g 86.85g Cereal
Calories 338kcal 378kcal Cereal
Starch 53.92g Spelt
Fructose 0.24g 0.26g Cereal
Sugar 6.82g 10.35g Spelt
Fiber 10.7g 1.4g Spelt
Calcium 27mg 10mg Spelt
Iron 4.44mg 34.06mg Cereal
Magnesium 136mg 19mg Spelt
Phosphorus 401mg 77mg Spelt
Potassium 388mg 105mg Spelt
Sodium 8mg 795mg Spelt
Zinc 3.28mg 7.6mg Cereal
Copper 0.511mg 0.137mg Spelt
Vitamin A 10IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.79mg 0.08mg Spelt
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.364mg 6.288mg Cereal
Vitamin B2 0.113mg 3.87mg Cereal
Vitamin B3 6.843mg 29.62mg Cereal
Vitamin B5 1.068mg 0.226mg Spelt
Vitamin B6 0.23mg 5.986mg Cereal
Folate 45µg Spelt
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.066mg Spelt
Threonine 0.443mg 0.241mg Spelt
Isoleucine 0.552mg 0.26mg Spelt
Leucine 1.07mg 0.767mg Spelt
Lysine 0.409mg 0.113mg Spelt
Methionine 0.258mg 0.13mg Spelt
Phenylalanine 0.737mg 0.365mg Spelt
Valine 0.681mg 0.344mg Spelt
Histidine 0.36mg 0.162mg Spelt
Saturated Fat 0.406g 0.26g Cereal
Monounsaturated Fat 0.445g 0.204g Spelt
Polyunsaturated fat 1.258g 0.354g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cereal
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
393%
Cereal
Minerals Daily Need Coverage Score
92%
Spelt
212%
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 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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.