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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

Spelt vs Matzo 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
8
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%
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
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.
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%
Matzo
2
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B12 ~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
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
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
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
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
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.
Spelt Matzo
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Matzo 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?

ok
ok
is better in case of low diet
Spelt Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
119%
Spelt
51%
Matzo

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 6.53g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.