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  6. Spelt vs. Cheese sandwich

Spelt vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between spelt and cheese sandwich

  • Spelt has more manganese, copper, fiber, vitamin B3, iron, zinc, and magnesium, while cheese sandwich has more vitamin B2 and selenium.
  • Spelt covers your daily need for manganese, 83% more than cheese sandwich.
  • Spelt contains 4 times more zinc than cheese sandwich. While spelt contains 3.28mg of zinc, cheese sandwich contains only 0.87mg.
  • The amount of sodium in spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Crackers, wheat, sandwich, with cheese filling.

Infographic

Spelt vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +151.9%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +69.5%
Contains more CopperCopper +219.4%
Contains more ZincZinc +277%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +175.4%
Contains more CalciumCalcium +655.6%
Contains more SeleniumSelenium +107.7%
~equal in Phosphorus ~382mg

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
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%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +114.9%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +277.9%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.358mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Cheese sandwich DV% diff.
Manganese 2.983mg 1.083mg 83%
Polyunsaturated fat 1.258g 9.166g 53%
Copper 0.511mg 0.16mg 39%
Sodium 8mg 839mg 36%
Fats 2.43g 25g 35%
Fiber 10.7g 3.1g 30%
Monounsaturated fat 0.445g 10.351g 25%
Vitamin B2 0.113mg 0.427mg 24%
Selenium 11.7µg 24.3µg 23%
Vitamin B3 6.843mg 3.185mg 23%
Iron 4.44mg 2.62mg 23%
Zinc 3.28mg 0.87mg 22%
Starch 53.92g 22%
Magnesium 136mg 54mg 20%
Calcium 27mg 204mg 18%
Saturated fat 0.406g 4.129g 17%
Protein 14.57g 9.8g 10%
Vitamin B5 1.068mg 0.622mg 9%
Calories 338kcal 497kcal 8%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.79mg 5%
Folate 45µg 64µg 5%
Carbs 70.19g 58.2g 4%
Phosphorus 401mg 382mg 3%
Vitamin K 3.6µg 3%
Vitamin A 0µg 21µg 2%
Potassium 388mg 306mg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B6 0.23mg 0.261mg 2%
Vitamin B1 0.364mg 0.358mg 1%
Net carbs 59.49g 55.1g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.13mg 0%
Threonine 0.443mg 0.298mg 0%
Isoleucine 0.552mg 0.383mg 0%
Leucine 1.07mg 0.698mg 0%
Lysine 0.409mg 0.344mg 0%
Methionine 0.258mg 0.167mg 0%
Phenylalanine 0.737mg 0.472mg 0%
Valine 0.681mg 0.438mg 0%
Histidine 0.36mg 0.219mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +48.7%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +244.4%
Contains more FatsFats +928.8%
Contains more OtherOther +112.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +2226.1%
Contains more Poly. FatPolyunsaturated fat +628.6%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.