Spelt vs. Club sandwich — In-Depth Nutrition Comparison
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Differences between Spelt and Club sandwich
- Spelt is higher in Copper, Iron, Fiber, Phosphorus, Magnesium, Zinc, and Vitamin B1, however, Club sandwich is richer in Selenium, and Vitamin B12.
- Spelt's daily need coverage for Copper is 47% higher.
- Spelt has 9 times more Fiber than Club sandwich. While Spelt has 10.7g of Fiber, Club sandwich has only 1.2g.
- Spelt has less Sodium.
The food types used in this comparison are Spelt, uncooked and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
Infographic
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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
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Iron
+224.1%
Contains
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Magnesium
+325%
Contains
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Phosphorus
+86.5%
Contains
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Potassium
+71.7%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+144.8%
Contains
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Copper
+474.2%
Contains
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Calcium
+251.9%
Contains
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Selenium
+112%
Contains
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Iron
+224.1%
Contains
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Magnesium
+325%
Contains
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Phosphorus
+86.5%
Contains
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Potassium
+71.7%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+144.8%
Contains
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Copper
+474.2%
Contains
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Calcium
+251.9%
Contains
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Selenium
+112%
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
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Vitamin E
+29.5%
Contains
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Vitamin B1
+111.6%
Contains
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Vitamin B3
+22.7%
Contains
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Vitamin B5
+29.3%
Contains
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Folate
+45.2%
Contains
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Vitamin A
+3490%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+64.6%
Contains
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Vitamin B6
+28.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+141.7%
Contains
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Vitamin E
+29.5%
Contains
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Vitamin B1
+111.6%
Contains
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Vitamin B3
+22.7%
Contains
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Vitamin B5
+29.3%
Contains
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Folate
+45.2%
Contains
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Vitamin A
+3490%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+64.6%
Contains
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Vitamin B6
+28.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+141.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+253.2%
Contains
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Protein
+18%
Contains
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Fats
+231.3%
Contains
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Water
+376.6%
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Other
+32.4%
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Carbs
+253.2%
Contains
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Protein
+18%
Contains
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Fats
+231.3%
Contains
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Water
+376.6%
Contains
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Other
+32.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-86.9%
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Monounsaturated Fat
+562.7%
Contains
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Polyunsaturated fat
+49.4%
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
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Saturated Fat
-86.9%
Contains
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Monounsaturated Fat
+562.7%
Contains
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Polyunsaturated fat
+49.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.49g | 18.67g |
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| Protein | 14.57g | 17.19g |
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| Fats | 2.43g | 8.05g |
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| Carbs | 70.19g | 19.87g |
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| Calories | 338kcal | 220kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 6.82g | 4.68g |
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| Fiber | 10.7g | 1.2g |
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| Calcium | 27mg | 95mg |
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| Iron | 4.44mg | 1.37mg |
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| Magnesium | 136mg | 32mg |
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| Phosphorus | 401mg | 215mg |
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| Potassium | 388mg | 226mg |
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| Sodium | 8mg | 630mg |
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| Zinc | 3.28mg | 1.34mg |
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| Copper | 0.511mg | 0.089mg |
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| Manganese | 2.983mg |
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| Selenium | 11.7µg | 24.8µg |
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| Vitamin A | 10IU | 359IU |
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| Vitamin A RAE | 0µg | 35µg |
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| Vitamin E | 0.79mg | 0.61mg |
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| Vitamin D | 5IU |
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| Vitamin D | 0.1µg |
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| Vitamin C | 0mg | 4.4mg |
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| Vitamin B1 | 0.364mg | 0.172mg |
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| Vitamin B2 | 0.113mg | 0.186mg |
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| Vitamin B3 | 6.843mg | 5.575mg |
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| Vitamin B5 | 1.068mg | 0.826mg |
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| Vitamin B6 | 0.23mg | 0.296mg |
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| Folate | 45µg | 31µg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 3.6µg | 8.7µg |
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| Tryptophan | 0.132mg |
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| Threonine | 0.443mg |
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| Isoleucine | 0.552mg |
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| Leucine | 1.07mg |
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| Lysine | 0.409mg |
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| Methionine | 0.258mg |
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| Phenylalanine | 0.737mg |
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| Valine | 0.681mg |
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| Histidine | 0.36mg |
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| Cholesterol | 0mg | 46mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 0.406g | 3.109g |
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| Omega-3 - DHA | 0.007g |
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| Omega-3 - EPA | 0.004g |
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| Omega-3 - DPA | 0.004g |
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| Monounsaturated Fat | 0.445g | 2.949g |
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| Polyunsaturated fat | 1.258g | 1.88g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
39%
Minerals Daily Need Coverage Score
119%
50%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 622mg)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 2.703g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 63)
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.