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  6. Spelt vs. Club sandwich

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

Spelt vs Club 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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +224.1%
Contains more CopperCopper +474.2%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +251.9%
Contains more SeleniumSelenium +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.
Spelt
Spelt
5
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more FolateFolate +45.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +141.7%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +253.2%
Contains more ProteinProtein +18%
Contains more FatsFats +231.3%
Contains more WaterWater +376.6%
Contains more OtherOther +32.4%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +562.7%
Contains more Poly. FatPolyunsaturated 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.
Spelt Club sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Club sandwich DV% diff.
Manganese 2.983mg 130%
Copper 0.511mg 0.089mg 47%
Fiber 10.7g 1.2g 38%
Iron 4.44mg 1.37mg 38%
Sodium 8mg 630mg 27%
Phosphorus 401mg 215mg 27%
Magnesium 136mg 32mg 25%
Selenium 11.7µg 24.8µg 24%
Starch 53.92g 22%
Vitamin B12 0µg 0.47µg 20%
Zinc 3.28mg 1.34mg 18%
Carbs 70.19g 19.87g 17%
Vitamin B1 0.364mg 0.172mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.406g 3.109g 12%
Choline 47.8mg 9%
Fats 2.43g 8.05g 9%
Vitamin B3 6.843mg 5.575mg 8%
Calcium 27mg 95mg 7%
Monounsaturated fat 0.445g 2.949g 6%
Calories 338kcal 220kcal 6%
Vitamin B2 0.113mg 0.186mg 6%
Vitamin C 0mg 4.4mg 5%
Protein 14.57g 17.19g 5%
Vitamin B5 1.068mg 0.826mg 5%
Vitamin B6 0.23mg 0.296mg 5%
Potassium 388mg 226mg 5%
Polyunsaturated fat 1.258g 1.88g 4%
Vitamin A 0µg 35µg 4%
Vitamin K 3.6µg 8.7µg 4%
Folate 45µg 31µg 4%
Vitamin E 0.79mg 0.61mg 1%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 59.49g 18.67g N/A
Sugar 6.82g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
37%
Club sandwich
Minerals Daily Need Coverage Score
119%
Spelt
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 622mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.703g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Club sandwich
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.