Spelt vs. Crackers — In-Depth Nutrition Comparison
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How are spelt and crackers different?
- Spelt is higher in manganese, copper, fiber, magnesium, zinc, and phosphorus; however, crackers are richer in vitamin K and vitamin B2.
- Daily need coverage for manganese for spelt is 108% higher.
- Spelt contains 8 times more magnesium than crackers. While spelt contains 136mg of magnesium, crackers contain only 18mg.
- Spelt has less saturated fat.
Spelt, uncooked and Crackers, standard snack-type, regular are the varieties used in this article.
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 more MagnesiumMagnesium | +655.6% |
| Contains more PotassiumPotassium | +228.8% |
| Contains more CopperCopper | +391.3% |
| Contains more ZincZinc | +569.4% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +507.5% |
| Contains more SeleniumSelenium | +74.6% |
| Contains more CalciumCalcium | +344.4% |
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 more Vitamin B3Vitamin B3 | +57.2% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin B6Vitamin B6 | +265.1% |
| Contains more Vitamin EVitamin E | +283.5% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +303.5% |
| Contains more Vitamin KVitamin K | +1825% |
| Contains more FolateFolate | +104.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +119.4% |
| Contains more CarbsCarbs | +14.5% |
| Contains more WaterWater | +251% |
| Contains more FatsFats | +987.7% |
| Contains more OtherOther | +39.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +1372.6% |
| Contains more Poly. FatPolyunsaturated fat | +944.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +78.7% |
| Contains more MaltoseMaltose | +972.9% |
| Contains more SucroseSucrose | +1078% |
| Contains more FructoseFructose | +20.8% |
~equal in
Starch
~49.69g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.983mg | 0.491mg | 108% |
| Polyunsaturated fat | 1.258g | 13.137g | 79% |
| Vitamin K | 3.6µg | 69.3µg | 55% |
| Copper | 0.511mg | 0.104mg | 45% |
| Fats | 2.43g | 26.43g | 37% |
| Fiber | 10.7g | 2.3g | 34% |
| Sodium | 8mg | 726mg | 31% |
| Magnesium | 136mg | 18mg | 28% |
| Vitamin B2 | 0.113mg | 0.456mg | 26% |
| Zinc | 3.28mg | 0.49mg | 25% |
| Saturated fat | 0.406g | 5.562g | 23% |
| Phosphorus | 401mg | 248mg | 22% |
| Vitamin B3 | 6.843mg | 4.352mg | 16% |
| Protein | 14.57g | 6.64g | 16% |
| Vitamin E | 0.79mg | 3.03mg | 15% |
| Monounsaturated fat | 0.445g | 6.553g | 15% |
| Vitamin B5 | 1.068mg | 0.417mg | 13% |
| Vitamin B6 | 0.23mg | 0.063mg | 13% |
| Folate | 45µg | 92µg | 12% |
| Calories | 338kcal | 510kcal | 9% |
| Calcium | 27mg | 120mg | 9% |
| Selenium | 11.7µg | 6.7µg | 9% |
| Potassium | 388mg | 118mg | 8% |
| Iron | 4.44mg | 4.03mg | 5% |
| Vitamin B1 | 0.364mg | 0.416mg | 4% |
| Carbs | 70.19g | 61.3g | 3% |
| Starch | 53.92g | 49.69g | 2% |
| Choline | 9.6mg | 2% | |
| Net carbs | 59.49g | 59g | N/A |
| Sugar | 6.82g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.132mg | 0.084mg | 0% |
| Threonine | 0.443mg | 0.193mg | 0% |
| Isoleucine | 0.552mg | 0.246mg | 0% |
| Leucine | 1.07mg | 0.471mg | 0% |
| Lysine | 0.409mg | 0.103mg | 0% |
| Methionine | 0.258mg | 0.112mg | 0% |
| Phenylalanine | 0.737mg | 0.331mg | 0% |
| Valine | 0.681mg | 0.294mg | 0% |
| Histidine | 0.36mg | 0.145mg | 0% |
| Fructose | 0.24g | 0.29g | 0% |
| Omega-3 - ALA | 0.065g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
49%
Minerals Daily Need Coverage Score
119%
56%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 718mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 5.156g)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (63)