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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

Spelt vs Crackers 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
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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%
~equal in Iron ~4.03mg

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
3
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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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
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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
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
Spelt
3
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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
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.
Spelt Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spelt Crackers 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?

ok
ok
is better in case of low diet
Spelt Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Spelt
49%
Crackers
Minerals Daily Need Coverage Score
119%
Spelt
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 718mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 5.156g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (63)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.