Spelt vs. Corn raw — In-Depth Nutrition Comparison
Compare
What are the differences between spelt and corn raw?
- Spelt is richer than corn raw in manganese, copper, iron, phosphorus, fiber, vitamin B3, zinc, magnesium, selenium, and vitamin B1.
- Spelt's daily need coverage for manganese is 123% more.
- Spelt has 20 times more selenium than corn raw. While spelt has 11.7µg of selenium, corn raw has only 0.6µg.
- The glycemic index of corn raw is lower.
We used Spelt, uncooked and Corn, sweet, yellow, raw types in this article.
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 | +267.6% |
| Contains more CalciumCalcium | +1250% |
| Contains more PotassiumPotassium | +43.7% |
| Contains more IronIron | +753.8% |
| Contains more CopperCopper | +846.3% |
| Contains more ZincZinc | +613% |
| Contains more PhosphorusPhosphorus | +350.6% |
| Contains less SodiumSodium | -46.7% |
| Contains more ManganeseManganese | +1730.1% |
| Contains more SeleniumSelenium | +1850% |
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 | +1028.6% |
| Contains more Vitamin B1Vitamin B1 | +134.8% |
| Contains more Vitamin B2Vitamin B2 | +105.5% |
| Contains more Vitamin B3Vitamin B3 | +286.6% |
| Contains more Vitamin B5Vitamin B5 | +49% |
| Contains more Vitamin B6Vitamin B6 | +147.3% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.163mg | 123% |
| Copper | 0.511mg | 0.054mg | 51% |
| Iron | 4.44mg | 0.52mg | 49% |
| Phosphorus | 401mg | 89mg | 45% |
| Fiber | 10.7g | 2g | 35% |
| Vitamin B3 | 6.843mg | 1.77mg | 32% |
| Zinc | 3.28mg | 0.46mg | 26% |
| Magnesium | 136mg | 37mg | 24% |
| Protein | 14.57g | 3.27g | 23% |
| Selenium | 11.7µg | 0.6µg | 20% |
| Starch | 53.92g | 5.7g | 20% |
| Carbs | 70.19g | 18.7g | 17% |
| Vitamin B1 | 0.364mg | 0.155mg | 17% |
| Calories | 338kcal | 86kcal | 13% |
| Vitamin B6 | 0.23mg | 0.093mg | 11% |
| Vitamin C | 0mg | 6.8mg | 8% |
| Vitamin B5 | 1.068mg | 0.717mg | 7% |
| Polyunsaturated fat | 1.258g | 0.487g | 5% |
| Vitamin E | 0.79mg | 0.07mg | 5% |
| Choline | 23mg | 4% | |
| Vitamin B2 | 0.113mg | 0.055mg | 4% |
| Potassium | 388mg | 270mg | 3% |
| Calcium | 27mg | 2mg | 3% |
| Vitamin K | 3.6µg | 0.3µg | 3% |
| Fructose | 0.24g | 1.94g | 2% |
| Fats | 2.43g | 1.35g | 2% |
| Vitamin A | 0µg | 9µg | 1% |
| Folate | 45µg | 42µg | 1% |
| Net carbs | 59.49g | 16.7g | N/A |
| Sugar | 6.82g | 6.26g | N/A |
| Sodium | 8mg | 15mg | 0% |
| Saturated fat | 0.406g | 0.325g | 0% |
| Monounsaturated fat | 0.445g | 0.432g | 0% |
| Tryptophan | 0.132mg | 0.023mg | 0% |
| Threonine | 0.443mg | 0.129mg | 0% |
| Isoleucine | 0.552mg | 0.129mg | 0% |
| Leucine | 1.07mg | 0.348mg | 0% |
| Lysine | 0.409mg | 0.137mg | 0% |
| Methionine | 0.258mg | 0.067mg | 0% |
| Phenylalanine | 0.737mg | 0.15mg | 0% |
| Valine | 0.681mg | 0.185mg | 0% |
| Histidine | 0.36mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.065g | 0.014g | N/A |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +345.6% |
| Contains more FatsFats | +80% |
| Contains more CarbsCarbs | +275.3% |
| Contains more OtherOther | +184.1% |
| Contains more WaterWater | +590.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +158.3% |
| Contains less Sat. FatSaturated fat | -20% |
~equal in
Monounsaturated fat
~0.432g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +846% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +50.8% |
| Contains more GlucoseGlucose | +308.3% |
| Contains more FructoseFructose | +708.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g