Spelt vs. Molasses — In-Depth Nutrition Comparison
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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.
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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 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% |
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 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
18%
Minerals Daily Need Coverage Score
119%
103%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 67.9g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 0.388g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.