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Spelt vs. Eggnog — In-Depth Nutrition Comparison

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What are the differences between spelt and eggnog?

  • Spelt is richer than eggnog in manganese, copper, iron, fiber, vitamin B3, phosphorus, magnesium, vitamin B1, and zinc.
  • Spelt's daily need coverage for manganese is 129% more.

We used Spelt, uncooked and Eggnog types in this article.

Infographic

Spelt vs Eggnog 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.
Spelt
9
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%
Eggnog
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +615.8%
Contains more PotassiumPotassium +135.2%
Contains more IronIron +2120%
Contains more CopperCopper +3830.8%
Contains more ZincZinc +613%
Contains more PhosphorusPhosphorus +267.9%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +59560%
Contains more SeleniumSelenium +178.6%
Contains more CalciumCalcium +381.5%

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
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%
Eggnog
6
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin EVitamin E +276.2%
Contains more Vitamin B1Vitamin B1 +970.6%
Contains more Vitamin B3Vitamin B3 +6417.1%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more Vitamin B6Vitamin B6 +360%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +4400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%

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
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +220.2%
Contains more CarbsCarbs +771.9%
Contains more OtherOther +167.2%
Contains more FatsFats +72.4%
Contains more WaterWater +649%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +535.4%
Contains more Mono. FatMonounsaturated fat +192.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
5
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
Eggnog
2
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1375%
Contains more GlucoseGlucose +1100%
Contains more FructoseFructose +500%
Contains more MaltoseMaltose +12775%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Eggnog DV% diff.
Manganese 2.983mg 0.005mg 129%
Copper 0.511mg 0.013mg 55%
Iron 4.44mg 0.2mg 53%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.105mg 42%
Phosphorus 401mg 109mg 42%
Magnesium 136mg 19mg 28%
Vitamin B1 0.364mg 0.034mg 28%
Zinc 3.28mg 0.46mg 26%
Starch 53.92g 22%
Carbs 70.19g 8.05g 21%
Protein 14.57g 4.55g 20%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Vitamin B6 0.23mg 0.05mg 14%
Selenium 11.7µg 4.2µg 14%
Vitamin B5 1.068mg 0.417mg 13%
Calories 338kcal 88kcal 13%
Folate 45µg 1µg 11%
Saturated fat 0.406g 2.591g 10%
Calcium 27mg 130mg 10%
Choline 52.2mg 9%
Vitamin A 0µg 59µg 7%
Polyunsaturated fat 1.258g 0.198g 7%
Potassium 388mg 165mg 7%
Vitamin D 1.2µg 6%
Vitamin B2 0.113mg 0.19mg 6%
Vitamin D 49IU 6%
Vitamin E 0.79mg 0.21mg 4%
Fats 2.43g 4.19g 3%
Vitamin K 3.6µg 0.3µg 3%
Monounsaturated fat 0.445g 1.302g 2%
Sodium 8mg 54mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 59.49g 8.05g N/A
Sugar 6.82g 8.05g N/A
Tryptophan 0.132mg 0.085mg 0%
Threonine 0.443mg 0.201mg 0%
Isoleucine 0.552mg 0.237mg 0%
Leucine 1.07mg 0.383mg 0%
Lysine 0.409mg 0.257mg 0%
Methionine 0.258mg 0.12mg 0%
Phenylalanine 0.737mg 0.225mg 0%
Valine 0.681mg 0.289mg 0%
Histidine 0.36mg 0.108mg 0%
Fructose 0.24g 0.04g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Eggnog
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
17%
Eggnog
Minerals Daily Need Coverage Score
119%
Spelt
17%
Eggnog

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.185g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 8)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.