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  6. Spelt vs. Goat cheese

Spelt vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between spelt and goat cheese?

  • Spelt is higher in manganese, fiber, vitamin B3, iron, and magnesium, yet goat cheese is higher in vitamin B2, vitamin A, and calcium.
  • Spelt's daily need coverage for manganese is 126% more.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of goat cheese is lower.

We used Spelt, uncooked and Cheese, goat, semisoft type types in this article.

Infographic

Spelt vs Goat cheese 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
7
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +369%
Contains more PotassiumPotassium +145.6%
Contains more IronIron +174.1%
Contains more ZincZinc +397%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +3107.5%
Contains more SeleniumSelenium +207.9%
Contains more CalciumCalcium +1003.7%
Contains more CopperCopper +10.4%
~equal in Phosphorus ~375mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +203.8%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B3Vitamin B3 +496.1%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +44%
Contains more FolateFolate +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +498.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Goat cheese DV% diff.
Manganese 2.983mg 0.093mg 126%
Saturated fat 0.406g 20.639g 92%
Vitamin A 0µg 407µg 45%
Vitamin B2 0.113mg 0.676mg 43%
Fiber 10.7g 0g 43%
Fats 2.43g 29.84g 42%
Vitamin B3 6.843mg 1.148mg 36%
Iron 4.44mg 1.62mg 35%
Calcium 27mg 298mg 27%
Cholesterol 0mg 79mg 26%
Magnesium 136mg 29mg 25%
Vitamin B1 0.364mg 0.072mg 24%
Zinc 3.28mg 0.66mg 24%
Carbs 70.19g 0.12g 23%
Starch 53.92g 22%
Sodium 8mg 415mg 18%
Vitamin B5 1.068mg 0.19mg 18%
Monounsaturated fat 0.445g 6.808g 16%
Selenium 11.7µg 3.8µg 14%
Protein 14.57g 21.58g 14%
Vitamin B6 0.23mg 0.06mg 13%
Folate 45µg 2µg 11%
Vitamin B12 0µg 0.22µg 9%
Potassium 388mg 158mg 7%
Copper 0.511mg 0.564mg 6%
Phosphorus 401mg 375mg 4%
Vitamin E 0.79mg 0.26mg 4%
Polyunsaturated fat 1.258g 0.709g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Calories 338kcal 364kcal 1%
Vitamin K 3.6µg 2.5µg 1%
Net carbs 59.49g 0.12g N/A
Sugar 6.82g 0.12g N/A
Tryptophan 0.132mg 0.227mg 0%
Threonine 0.443mg 0.805mg 0%
Isoleucine 0.552mg 0.893mg 0%
Leucine 1.07mg 1.861mg 0%
Lysine 0.409mg 1.549mg 0%
Methionine 0.258mg 0.575mg 0%
Phenylalanine 0.737mg 0.859mg 0%
Valine 0.681mg 1.485mg 0%
Histidine 0.36mg 0.589mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +58391.7%
Contains more ProteinProtein +48.1%
Contains more FatsFats +1128%
Contains more WaterWater +313.1%
Contains more OtherOther +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +77.4%
Contains more Mono. FatMonounsaturated fat +1429.9%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.