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Spelt vs. Kit Kat — In-Depth Nutrition Comparison

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How are spelt and kit Kat different?

  • Spelt is higher in manganese, iron, vitamin B3, fiber, phosphorus, copper, zinc, and magnesium; however, kit Kat is richer in vitamin B12.
  • Daily need coverage for manganese for spelt is 125% higher.
  • Spelt contains 36 times more zinc than kit Kat. While spelt contains 3.28mg of zinc, kit Kat contains only 0.09mg.
  • Spelt has less saturated fat.
  • Kit Kat has a lower glycemic index (50) than spelt (63).

Spelt, uncooked and Candies, KIT KAT Wafer Bar are the varieties used in this article.

Infographic

Spelt vs Kit Kat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more MagnesiumMagnesium +267.6%
Contains more PotassiumPotassium +68%
Contains more IronIron +344%
Contains more CopperCopper +132.3%
Contains more ZincZinc +3544.4%
Contains more PhosphorusPhosphorus +197%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +2883%
Contains more SeleniumSelenium +134%
Contains more CalciumCalcium +363%

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
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 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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin EVitamin E +132.4%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B3Vitamin B3 +1268.6%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more FolateFolate +221.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +85.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
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% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +123.8%
Contains more WaterWater +576.1%
Contains more OtherOther +39.8%
Contains more FatsFats +969.5%
~equal in Carbs ~64.59g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +40.6%
Contains more Mono. FatMonounsaturated fat +1213.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
4
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
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +408.7%
Contains more GlucoseGlucose +425%
Contains more FructoseFructose +20%
Contains more MaltoseMaltose +7257.1%
Contains more SucroseSucrose +6686.4%
Contains more LactoseLactose +∞%
~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 Kit Kat
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 Kit Kat DV% diff.
Manganese 2.983mg 0.1mg 125%
Saturated fat 0.406g 17.953g 80%
Iron 4.44mg 1mg 43%
Vitamin B3 6.843mg 0.5mg 40%
Fiber 10.7g 1g 39%
Phosphorus 401mg 135mg 38%
Fats 2.43g 25.99g 36%
Copper 0.511mg 0.22mg 32%
Zinc 3.28mg 0.09mg 29%
Magnesium 136mg 37mg 24%
Vitamin B12 0µg 0.56µg 23%
Vitamin B1 0.364mg 0.117mg 21%
Starch 53.92g 10.6g 18%
Vitamin B6 0.23mg 0.02mg 16%
Protein 14.57g 6.51g 16%
Monounsaturated fat 0.445g 5.844g 13%
Selenium 11.7µg 5µg 12%
Calcium 27mg 125mg 10%
Vitamin B5 1.068mg 0.64mg 9%
Calories 338kcal 518kcal 9%
Folate 45µg 14µg 8%
Vitamin B2 0.113mg 0.21mg 7%
Choline 31mg 6%
Potassium 388mg 231mg 5%
Caffeine 14mg 4%
Cholesterol 0mg 11mg 4%
Vitamin E 0.79mg 0.34mg 3%
Vitamin A 0µg 24µg 3%
Carbs 70.19g 64.59g 2%
Polyunsaturated fat 1.258g 0.895g 2%
Sodium 8mg 54mg 2%
Vitamin K 3.6µg 5.2µg 1%
Net carbs 59.49g 63.59g N/A
Sugar 6.82g 48.68g N/A
Trans fat 0.099g N/A
Tryptophan 0.132mg 0.09mg 0%
Threonine 0.443mg 0.19mg 0%
Isoleucine 0.552mg 0.28mg 0%
Leucine 1.07mg 0.52mg 0%
Lysine 0.409mg 0.28mg 0%
Methionine 0.258mg 0.16mg 0%
Phenylalanine 0.737mg 0.27mg 0%
Valine 0.681mg 0.36mg 0%
Histidine 0.36mg 0.11mg 0%
Fructose 0.24g 0.2g 0%
Omega-3 - ALA 0.065g 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kit Kat
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
20%
Kit Kat
Minerals Daily Need Coverage Score
119%
Spelt
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 41.86g)
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 - 17.547g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 13)
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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.