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Spelt vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between spelt and mustard?

  • Spelt is richer in manganese, copper, phosphorus, vitamin B3, iron, fiber, zinc, and magnesium, yet mustard is richer in selenium.
  • Spelt's daily need coverage for manganese is 111% higher.
  • Spelt has 12 times more vitamin B3 than mustard. Spelt has 6.843mg of vitamin B3, while mustard has 0.565mg.
  • Spelt contains less sodium.
  • Mustard has a lower glycemic index than spelt.

We used Spelt, uncooked and Mustard, prepared, yellow types in this comparison.

Infographic

Spelt vs Mustard 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +183.3%
Contains more PotassiumPotassium +155.3%
Contains more IronIron +175.8%
Contains more CopperCopper +590.5%
Contains more ZincZinc +412.5%
Contains more PhosphorusPhosphorus +271.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +606.9%
Contains more CalciumCalcium +133.3%
Contains more SeleniumSelenium +186.3%

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
8
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin EVitamin E +119.4%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +1111.2%
Contains more Vitamin B5Vitamin B5 +320.5%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +542.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +289.6%
Contains more CarbsCarbs +1103.9%
Contains more FatsFats +37.4%
Contains more WaterWater +659.7%
Contains more OtherOther +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +62.5%
Contains less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +390.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
5
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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +8325%
Contains more SucroseSucrose +181%
Contains more GlucoseGlucose +78.7%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.23g
~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 Mustard
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Mustard DV% diff.
Manganese 2.983mg 0.422mg 111%
Copper 0.511mg 0.074mg 49%
Sodium 8mg 1104mg 48%
Phosphorus 401mg 108mg 42%
Selenium 11.7µg 33.5µg 40%
Vitamin B3 6.843mg 0.565mg 39%
Iron 4.44mg 1.61mg 35%
Fiber 10.7g 4g 27%
Zinc 3.28mg 0.64mg 24%
Protein 14.57g 3.74g 22%
Starch 53.92g 0.64g 22%
Carbs 70.19g 5.83g 21%
Magnesium 136mg 48mg 21%
Vitamin B5 1.068mg 0.254mg 16%
Vitamin B1 0.364mg 0.177mg 16%
Calories 338kcal 60kcal 14%
Vitamin B6 0.23mg 0.07mg 12%
Folate 45µg 7µg 10%
Potassium 388mg 152mg 7%
Monounsaturated fat 0.445g 2.182g 4%
Calcium 27mg 63mg 4%
Choline 22.4mg 4%
Vitamin E 0.79mg 0.36mg 3%
Vitamin B2 0.113mg 0.07mg 3%
Polyunsaturated fat 1.258g 0.774g 3%
Vitamin K 3.6µg 1.4µg 2%
Vitamin A 0µg 5µg 1%
Fats 2.43g 3.34g 1%
Saturated fat 0.406g 0.214g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 59.49g 1.83g N/A
Sugar 6.82g 0.92g N/A
Trans fat 0.009g N/A
Tryptophan 0.132mg 0.009mg 0%
Threonine 0.443mg 0.167mg 0%
Isoleucine 0.552mg 0.146mg 0%
Leucine 1.07mg 0.292mg 0%
Lysine 0.409mg 0.264mg 0%
Methionine 0.258mg 0.076mg 0%
Phenylalanine 0.737mg 0.161mg 0%
Valine 0.681mg 0.189mg 0%
Histidine 0.36mg 0.119mg 0%
Fructose 0.24g 0.23g 0%
Omega-3 - ALA 0.065g 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
119%
Spelt
60%
Mustard

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1096mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 5.9g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.192g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.