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  6. Spelt vs. Port Salut

Spelt vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between spelt and port Salut

  • Spelt has more manganese, copper, iron, fiber, vitamin B3, and vitamin B1; however, port Salut has more vitamin B12 and calcium.
  • Daily need coverage for manganese for spelt is 129% higher.
  • Spelt is lower in saturated fat.
  • Spelt has a higher glycemic index than port Salut.

Food types used in this article are Spelt, uncooked and Cheese, port de salut.

Infographic

Spelt vs Port Salut 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +466.7%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +932.6%
Contains more CopperCopper +2222.7%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +27018.2%
Contains more CalciumCalcium +2307.4%
Contains more SeleniumSelenium +23.9%

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
7
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +11305%
Contains more Vitamin B5Vitamin B5 +408.6%
Contains more Vitamin B6Vitamin B6 +334%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +112.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Port Salut DV% diff.
Manganese 2.983mg 0.011mg 129%
Saturated fat 0.406g 16.691g 74%
Vitamin B12 0µg 1.5µg 63%
Calcium 27mg 650mg 62%
Copper 0.511mg 0.022mg 54%
Iron 4.44mg 0.43mg 50%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.06mg 42%
Cholesterol 0mg 123mg 41%
Fats 2.43g 28.2g 40%
Vitamin A 0µg 315µg 35%
Vitamin B1 0.364mg 0.014mg 29%
Magnesium 136mg 24mg 27%
Sodium 8mg 534mg 23%
Carbs 70.19g 0.57g 23%
Starch 53.92g 22%
Monounsaturated fat 0.445g 9.338g 22%
Protein 14.57g 23.78g 18%
Vitamin B5 1.068mg 0.21mg 17%
Vitamin B6 0.23mg 0.053mg 14%
Vitamin B2 0.113mg 0.24mg 10%
Potassium 388mg 136mg 7%
Folate 45µg 18µg 7%
Phosphorus 401mg 360mg 6%
Zinc 3.28mg 2.6mg 6%
Selenium 11.7µg 14.5µg 5%
Vitamin E 0.79mg 0.24mg 4%
Polyunsaturated fat 1.258g 0.729g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Calories 338kcal 352kcal 1%
Vitamin K 3.6µg 2.4µg 1%
Net carbs 59.49g 0.57g N/A
Sugar 6.82g 0.57g N/A
Tryptophan 0.132mg 0.343mg 0%
Threonine 0.443mg 0.876mg 0%
Isoleucine 0.552mg 1.446mg 0%
Leucine 1.07mg 2.482mg 0%
Lysine 0.409mg 1.987mg 0%
Methionine 0.258mg 0.734mg 0%
Phenylalanine 0.737mg 1.323mg 0%
Valine 0.681mg 1.707mg 0%
Histidine 0.36mg 0.686mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +12214%
Contains more ProteinProtein +63.2%
Contains more FatsFats +1060.5%
Contains more WaterWater +312.4%
Contains more OtherOther +11.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +72.6%
Contains more Mono. FatMonounsaturated fat +1998.4%

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.