Spelt vs. Egg white — In-Depth Nutrition Comparison
Compare
The main differences between spelt and egg whites
- Spelt has more manganese, phosphorus, iron, copper, fiber, vitamin B3, vitamin B1, magnesium, and zinc; however, egg whites have more vitamin B2.
- Daily need coverage for manganese for spelt is 129% higher.
- Spelt has a higher glycemic index than egg whites.
Food types used in this article are Spelt, uncooked and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +1136.4% |
| Contains more CalciumCalcium | +285.7% |
| Contains more PotassiumPotassium | +138% |
| Contains more IronIron | +5450% |
| Contains more CopperCopper | +2121.7% |
| Contains more ZincZinc | +10833.3% |
| Contains more PhosphorusPhosphorus | +2573.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +27018.2% |
| Contains more SeleniumSelenium | +70.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9000% |
| Contains more Vitamin B3Vitamin B3 | +6417.1% |
| Contains more Vitamin B5Vitamin B5 | +462.1% |
| Contains more Vitamin B6Vitamin B6 | +4500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1025% |
| Contains more Vitamin B2Vitamin B2 | +288.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.011mg | 129% |
| Iron | 4.44mg | 0.08mg | 55% |
| Phosphorus | 401mg | 15mg | 55% |
| Copper | 0.511mg | 0.023mg | 54% |
| Fiber | 10.7g | 0g | 43% |
| Vitamin B3 | 6.843mg | 0.105mg | 42% |
| Magnesium | 136mg | 11mg | 30% |
| Vitamin B1 | 0.364mg | 0.004mg | 30% |
| Zinc | 3.28mg | 0.03mg | 30% |
| Vitamin B2 | 0.113mg | 0.439mg | 25% |
| Carbs | 70.19g | 0.73g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 0.19mg | 18% |
| Vitamin B6 | 0.23mg | 0.005mg | 17% |
| Selenium | 11.7µg | 20µg | 15% |
| Calories | 338kcal | 52kcal | 14% |
| Folate | 45µg | 4µg | 10% |
| Polyunsaturated fat | 1.258g | 0g | 8% |
| Potassium | 388mg | 163mg | 7% |
| Protein | 14.57g | 10.9g | 7% |
| Sodium | 8mg | 166mg | 7% |
| Vitamin E | 0.79mg | 0mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Fats | 2.43g | 0.17g | 3% |
| Vitamin K | 3.6µg | 0µg | 3% |
| Saturated fat | 0.406g | 0g | 2% |
| Calcium | 27mg | 7mg | 2% |
| Monounsaturated fat | 0.445g | 0g | 1% |
| Net carbs | 59.49g | 0.73g | N/A |
| Sugar | 6.82g | 0.71g | N/A |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.132mg | 0.125mg | 0% |
| Threonine | 0.443mg | 0.449mg | 0% |
| Isoleucine | 0.552mg | 0.661mg | 0% |
| Leucine | 1.07mg | 1.016mg | 0% |
| Lysine | 0.409mg | 0.806mg | 0% |
| Methionine | 0.258mg | 0.399mg | 0% |
| Phenylalanine | 0.737mg | 0.686mg | 0% |
| Valine | 0.681mg | 0.809mg | 0% |
| Histidine | 0.36mg | 0.29mg | 0% |
| Fructose | 0.24g | 0.07g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +1329.4% |
| Contains more CarbsCarbs | +9515.1% |
| Contains more OtherOther | +184.1% |
| Contains more WaterWater | +694.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +742.9% |
| Contains more GlucoseGlucose | +147.1% |
| Contains more FructoseFructose | +242.9% |
| Contains more MaltoseMaltose | +7257.1% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |