Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Molasses — In-Depth Nutrition Comparison

Compare

The main differences between spelt and molasses

  • Spelt has more manganese, phosphorus, fiber, vitamin B3, zinc, and vitamin B1; however, molasses have more vitamin B6, potassium, magnesium, and calcium.
  • Daily need coverage for manganese for spelt is 63% higher.

Food types used in this article are Spelt, uncooked and Molasses.

Infographic

Spelt vs Molasses 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
4
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +1031%
Contains more PhosphorusPhosphorus +1193.5%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +95%
Contains more MagnesiumMagnesium +77.9%
Contains more CalciumCalcium +659.3%
Contains more PotassiumPotassium +277.3%
Contains more SeleniumSelenium +52.1%
~equal in Iron ~4.72mg
~equal in Copper ~0.487mg

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
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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +787.8%
Contains more Vitamin B2Vitamin B2 +5550%
Contains more Vitamin B3Vitamin B3 +635.8%
Contains more Vitamin B5Vitamin B5 +32.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +191.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +2330%
Contains more WaterWater +98.5%
Contains more OtherOther +84.4%
~equal in Carbs ~74.73g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1290.6%
Contains more Poly. FatPolyunsaturated fat +2416%
Contains less Sat. FatSaturated fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
2
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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +4883.1%
Contains more GlucoseGlucose +1319%
Contains more FructoseFructose +5229.2%
~equal in Lactose ~0g
~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 Molasses
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Molasses DV% diff.
Manganese 2.983mg 1.53mg 63%
Phosphorus 401mg 31mg 53%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.93mg 37%
Vitamin B6 0.23mg 0.67mg 34%
Potassium 388mg 1464mg 32%
Protein 14.57g 0g 29%
Zinc 3.28mg 0.29mg 27%
Vitamin B1 0.364mg 0.041mg 27%
Magnesium 136mg 242mg 25%
Starch 53.92g 22%
Calcium 27mg 205mg 18%
Fructose 0.24g 12.79g 16%
Selenium 11.7µg 17.8µg 11%
Folate 45µg 0µg 11%
Vitamin B2 0.113mg 0.002mg 9%
Polyunsaturated fat 1.258g 0.05g 8%
Vitamin E 0.79mg 0mg 5%
Vitamin B5 1.068mg 0.804mg 5%
Fats 2.43g 0.1g 4%
Copper 0.511mg 0.487mg 3%
Iron 4.44mg 4.72mg 3%
Vitamin K 3.6µg 0µg 3%
Choline 13.3mg 2%
Saturated fat 0.406g 0.018g 2%
Calories 338kcal 290kcal 2%
Carbs 70.19g 74.73g 2%
Sodium 8mg 37mg 1%
Monounsaturated fat 0.445g 0.032g 1%
Net carbs 59.49g 74.73g N/A
Sugar 6.82g 74.72g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 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 Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
119%
Spelt
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 67.9g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.388g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.