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  6. Spelt vs. Cornmeal

Spelt vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Spelt and Cornmeal

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, and Vitamin B5, however, Cornmeal is richer in Folate, Vitamin B2, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 122% more.
  • Spelt contains 7 times more Copper than Cornmeal. Spelt contains 0.511mg of Copper, while Cornmeal contains 0.076mg.

The food varieties used in the comparison are Spelt, uncooked and Cornmeal, degermed, enriched, yellow.

Infographic

Spelt vs Cornmeal 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
9
:
1
Cornmeal
Cornmeal
Contains more Calcium +800%
Contains more Magnesium +325%
Contains more Phosphorus +305.1%
Contains more Potassium +173.2%
Contains more Zinc +397%
Contains more Copper +572.4%
Contains more Manganese +1614.4%
Contains more Selenium +11.4%
Contains less Sodium -12.5%
Equal in Iron - 4.36
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +800%
Contains more Magnesium +325%
Contains more Phosphorus +305.1%
Contains more Potassium +173.2%
Contains more Zinc +397%
Contains more Copper +572.4%
Contains more Manganese +1614.4%
Contains more Selenium +11.4%
Contains less Sodium -12.5%
Equal in Iron - 4.36

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
:
5
Cornmeal
Cornmeal
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Cornmeal
Cornmeal
Contains more Protein +104.9%
Contains more Fats +38.9%
Contains more Other +251%
Contains more Carbs +13.2%
Equal in Water - 11.18
Spelt
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
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +104.9%
Contains more Fats +38.9%
Contains more Other +251%
Contains more Carbs +13.2%
Equal in Water - 11.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +51.9%
Contains less Saturated Fat -45.8%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +51.9%
Contains less Saturated Fat -45.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Cornmeal
Cornmeal
Contains more Glucose +50%
Contains more Fructose +41.2%
Contains more Maltose +2610.5%
Contains more Starch +35.9%
Contains more Sucrose +15.3%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Glucose +50%
Contains more Fructose +41.2%
Contains more Maltose +2610.5%
Contains more Starch +35.9%
Contains more Sucrose +15.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Cornmeal
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Cornmeal Opinion
Net carbs 59.49g 75.55g Cornmeal
Protein 14.57g 7.11g Spelt
Fats 2.43g 1.75g Spelt
Carbs 70.19g 79.45g Cornmeal
Calories 338kcal 370kcal Cornmeal
Starch 53.92g 73.3g Cornmeal
Fructose 0.24g 0.17g Spelt
Sugar 6.82g 1.61g Cornmeal
Fiber 10.7g 3.9g Spelt
Calcium 27mg 3mg Spelt
Iron 4.44mg 4.36mg Spelt
Magnesium 136mg 32mg Spelt
Phosphorus 401mg 99mg Spelt
Potassium 388mg 142mg Spelt
Sodium 8mg 7mg Cornmeal
Zinc 3.28mg 0.66mg Spelt
Copper 0.511mg 0.076mg Spelt
Manganese 2.983mg 0.174mg Spelt
Selenium 11.7µg 10.5µg Spelt
Vitamin A 10IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.79mg 0.12mg Spelt
Vitamin B1 0.364mg 0.551mg Cornmeal
Vitamin B2 0.113mg 0.382mg Cornmeal
Vitamin B3 6.843mg 4.968mg Spelt
Vitamin B5 1.068mg 0.24mg Spelt
Vitamin B6 0.23mg 0.182mg Spelt
Folate 45µg 209µg Cornmeal
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.038mg Spelt
Threonine 0.443mg 0.172mg Spelt
Isoleucine 0.552mg 0.242mg Spelt
Leucine 1.07mg 1.006mg Spelt
Lysine 0.409mg 0.105mg Spelt
Methionine 0.258mg 0.162mg Spelt
Phenylalanine 0.737mg 0.366mg Spelt
Valine 0.681mg 0.337mg Spelt
Histidine 0.36mg 0.172mg Spelt
Saturated Fat 0.406g 0.22g Cornmeal
Monounsaturated Fat 0.445g 0.39g Spelt
Polyunsaturated fat 1.258g 0.828g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
46%
Cornmeal
Minerals Daily Need Coverage Score
119%
Spelt
37%
Cornmeal

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 5)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 5.21g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.186g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.