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  6. Spelt vs. Cream of mushroom soup

Spelt vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Summary of differences between spelt and cream of mushroom soup

  • The amount of manganese, phosphorus, copper, iron, vitamin B3, fiber, magnesium, vitamin B1, zinc, and vitamin B5 in spelt is higher than in cream of mushroom soup.
  • Spelt covers your daily need for manganese, 129% more than cream of mushroom soup.
  • Spelt contains 68 times more magnesium than cream of mushroom soup. While spelt contains 136mg of magnesium, cream of mushroom soup contains only 2mg.

These are the specific foods used in this comparison Spelt, uncooked and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Spelt vs Cream of mushroom soup 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
10
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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +6700%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +1151.6%
Contains more IronIron +4833.3%
Contains more CopperCopper +3093.8%
Contains more ZincZinc +5366.7%
Contains more PhosphorusPhosphorus +3241.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +16472.2%
Contains more SeleniumSelenium +735.7%

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
7
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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B1Vitamin B1 +5966.7%
Contains more Vitamin B2Vitamin B2 +1312.5%
Contains more Vitamin B3Vitamin B3 +3949.1%
Contains more Vitamin B5Vitamin B5 +1383.3%
Contains more Vitamin B6Vitamin B6 +3185.7%
Contains more FolateFolate +4400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Cream of mushroom soup DV% diff.
Manganese 2.983mg 0.018mg 129%
Phosphorus 401mg 12mg 56%
Copper 0.511mg 0.016mg 55%
Iron 4.44mg 0.09mg 54%
Vitamin B3 6.843mg 0.169mg 42%
Fiber 10.7g 0.3g 42%
Magnesium 136mg 2mg 32%
Vitamin B1 0.364mg 0.006mg 30%
Zinc 3.28mg 0.06mg 29%
Protein 14.57g 0.66g 28%
Carbs 70.19g 3.33g 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.072mg 20%
Selenium 11.7µg 1.4µg 19%
Vitamin B6 0.23mg 0.007mg 17%
Calories 338kcal 39kcal 15%
Sodium 8mg 340mg 14%
Potassium 388mg 31mg 11%
Folate 45µg 1µg 11%
Vitamin B2 0.113mg 0.008mg 8%
Vitamin K 3.6µg 9.6µg 5%
Vitamin E 0.79mg 0.24mg 4%
Calcium 27mg 7mg 2%
Polyunsaturated fat 1.258g 1.42g 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Choline 4.7mg 1%
Fats 2.43g 2.59g 0%
Net carbs 59.49g 3.03g N/A
Sugar 6.82g 0.2g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.406g 0.472g 0%
Monounsaturated fat 0.445g 0.597g 0%
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 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +2107.6%
Contains more CarbsCarbs +2007.8%
Contains more OtherOther +86.5%
Contains more WaterWater +739%
~equal in Fats ~2.59g

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains less Sat. FatSaturated fat -14%
Contains more Mono. FatMonounsaturated fat +34.2%
Contains more Poly. FatPolyunsaturated fat +12.9%

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.