Spelt vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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The main differences between spelt and parmigiano-Reggiano
- Spelt has more manganese, iron, fiber, vitamin B3, and copper; however, parmigiano-Reggiano has more calcium, vitamin B12, and phosphorus.
- Daily need coverage for manganese for spelt is 126% higher.
- Spelt is lower in saturated fat.
- Spelt has a higher glycemic index than parmigiano-Reggiano.
Food types used in this article are Spelt, uncooked and Cheese, parmesan, dry grated, reduced fat.
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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.
| Contains more MagnesiumMagnesium | +257.9% |
| Contains more PotassiumPotassium | +210.4% |
| Contains more IronIron | +393.3% |
| Contains more CopperCopper | +114.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +3409.4% |
| Contains more CalciumCalcium | +4007.4% |
| Contains more ZincZinc | +18% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more SeleniumSelenium | +51.3% |
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.
| Contains more Vitamin EVitamin E | +364.7% |
| Contains more Vitamin B1Vitamin B1 | +1155.2% |
| Contains more Vitamin B3Vitamin B3 | +5902.6% |
| Contains more Vitamin B5Vitamin B5 | +228.6% |
| Contains more Vitamin B6Vitamin B6 | +369.4% |
| Contains more Vitamin KVitamin K | +111.8% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +330.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.085mg | 126% |
| Calcium | 27mg | 1109mg | 108% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Sodium | 8mg | 1529mg | 66% |
| Saturated fat | 0.406g | 13.317g | 59% |
| Phosphorus | 401mg | 729mg | 47% |
| Iron | 4.44mg | 0.9mg | 44% |
| Fiber | 10.7g | 0g | 43% |
| Vitamin B3 | 6.843mg | 0.114mg | 42% |
| Copper | 0.511mg | 0.238mg | 30% |
| Vitamin B2 | 0.113mg | 0.486mg | 29% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin B1 | 0.364mg | 0.029mg | 28% |
| Fats | 2.43g | 20g | 27% |
| Magnesium | 136mg | 38mg | 23% |
| Carbs | 70.19g | 1.37g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin A | 0µg | 160µg | 18% |
| Vitamin B5 | 1.068mg | 0.325mg | 15% |
| Vitamin B6 | 0.23mg | 0.049mg | 14% |
| Monounsaturated fat | 0.445g | 6.098g | 14% |
| Selenium | 11.7µg | 17.7µg | 11% |
| Protein | 14.57g | 20g | 11% |
| Folate | 45µg | 10µg | 9% |
| Potassium | 388mg | 125mg | 8% |
| Polyunsaturated fat | 1.258g | 0.462g | 5% |
| Zinc | 3.28mg | 3.87mg | 5% |
| Choline | 20.7mg | 4% | |
| Calories | 338kcal | 265kcal | 4% |
| Vitamin E | 0.79mg | 0.17mg | 4% |
| Vitamin K | 3.6µg | 1.7µg | 2% |
| Vitamin D | 0.4µg | 2% | |
| Vitamin D | 15IU | 2% | |
| Net carbs | 59.49g | 1.37g | N/A |
| Sugar | 6.82g | 0g | N/A |
| Tryptophan | 0.132mg | 0.24mg | 0% |
| Threonine | 0.443mg | 1.519mg | 0% |
| Isoleucine | 0.552mg | 1.2mg | 0% |
| Leucine | 1.07mg | 2.983mg | 0% |
| Lysine | 0.409mg | 2.459mg | 0% |
| Methionine | 0.258mg | 0.369mg | 0% |
| Phenylalanine | 0.737mg | 1.604mg | 0% |
| Valine | 0.681mg | 1.498mg | 0% |
| Histidine | 0.36mg | 0.752mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +5023.4% |
| Contains more ProteinProtein | +37.3% |
| Contains more FatsFats | +723% |
| Contains more WaterWater | +359.2% |
| Contains more OtherOther | +348.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Poly. FatPolyunsaturated fat | +172.3% |
| Contains more Mono. FatMonounsaturated fat | +1270.3% |