Spelt vs. Matzo — In-Depth Nutrition Comparison
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What are the differences between spelt and matzo?
- Spelt is higher in manganese, copper, phosphorus, fiber, magnesium, zinc, vitamin B3, and iron, yet matzo is higher in selenium and vitamin B2.
- Spelt's daily need coverage for manganese is 101% more.
- Spelt has 9 times more copper than matzo. While spelt has 0.511mg of copper, matzo has only 0.06mg.
We used Spelt, uncooked and Crackers, matzo, plain types in this article.
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.
| Contains more MagnesiumMagnesium | +444% |
| Contains more CalciumCalcium | +107.7% |
| Contains more PotassiumPotassium | +246.4% |
| Contains more IronIron | +40.5% |
| Contains more CopperCopper | +751.7% |
| Contains more ZincZinc | +382.4% |
| Contains more PhosphorusPhosphorus | +350.6% |
| Contains more ManganeseManganese | +358.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +215.4% |
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 | +1216.7% |
| Contains more Vitamin B3Vitamin B3 | +75.8% |
| Contains more Vitamin B5Vitamin B5 | +141.1% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +164.7% |
| Contains more Vitamin B2Vitamin B2 | +157.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.7% |
| Contains more FatsFats | +73.6% |
| Contains more WaterWater | +156.3% |
| Contains more OtherOther | +198.3% |
| Contains more CarbsCarbs | +19.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +250.4% |
| Contains more Poly. FatPolyunsaturated fat | +108.6% |
| Contains less Sat. FatSaturated fat | -44.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.65mg | 101% |
| Copper | 0.511mg | 0.06mg | 50% |
| Selenium | 11.7µg | 36.9µg | 46% |
| Phosphorus | 401mg | 89mg | 45% |
| Fiber | 10.7g | 3g | 31% |
| Magnesium | 136mg | 25mg | 26% |
| Zinc | 3.28mg | 0.68mg | 24% |
| Starch | 53.92g | 22% | |
| Vitamin B3 | 6.843mg | 3.892mg | 18% |
| Iron | 4.44mg | 3.16mg | 16% |
| Vitamin B2 | 0.113mg | 0.291mg | 14% |
| Vitamin B5 | 1.068mg | 0.443mg | 13% |
| Vitamin B6 | 0.23mg | 0.115mg | 9% |
| Protein | 14.57g | 10g | 9% |
| Potassium | 388mg | 112mg | 8% |
| Folate | 45µg | 17µg | 7% |
| Carbs | 70.19g | 83.7g | 5% |
| Vitamin E | 0.79mg | 0.06mg | 5% |
| Polyunsaturated fat | 1.258g | 0.603g | 4% |
| Vitamin K | 3.6µg | 0.3µg | 3% |
| Calories | 338kcal | 395kcal | 3% |
| Vitamin B1 | 0.364mg | 0.387mg | 2% |
| Choline | 10.8mg | 2% | |
| Fats | 2.43g | 1.4g | 2% |
| Calcium | 27mg | 13mg | 1% |
| Saturated fat | 0.406g | 0.226g | 1% |
| Monounsaturated fat | 0.445g | 0.127g | 1% |
| Net carbs | 59.49g | 80.7g | N/A |
| Sugar | 6.82g | 0.29g | N/A |
| Sodium | 8mg | 0mg | 0% |
| Tryptophan | 0.132mg | 0.116mg | 0% |
| Threonine | 0.443mg | 0.267mg | 0% |
| Isoleucine | 0.552mg | 0.371mg | 0% |
| Leucine | 1.07mg | 0.692mg | 0% |
| Lysine | 0.409mg | 0.193mg | 0% |
| Methionine | 0.258mg | 0.176mg | 0% |
| Phenylalanine | 0.737mg | 0.494mg | 0% |
| Valine | 0.681mg | 0.42mg | 0% |
| Histidine | 0.36mg | 0.213mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
119%
51%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 6.53g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.