Spelt vs. Nutmeg — In-Depth Nutrition Comparison
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A recap on differences between spelt and nutmeg
- Spelt has more vitamin B3, phosphorus, selenium, iron, and zinc; however, nutmeg is higher in copper, fiber, calcium, and magnesium.
- Nutmeg covers your daily saturated fat needs 128% more than spelt.
- Nutmeg contains 7 times less selenium than spelt. Spelt contains 11.7µg of selenium, while nutmeg contains 1.6µg.
- Spelt has less saturated fat.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Spices, nutmeg, ground.
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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 IronIron | +46.1% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +88.3% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +631.3% |
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more CalciumCalcium | +581.5% |
| Contains more CopperCopper | +101% |
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 B2Vitamin B2 | +98.2% |
| Contains more Vitamin B3Vitamin B3 | +426.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +43.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +68.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.406g | 25.94g | 116% |
| Copper | 0.511mg | 1.027mg | 57% |
| Fats | 2.43g | 36.31g | 52% |
| Fiber | 10.7g | 20.8g | 40% |
| Vitamin B3 | 6.843mg | 1.299mg | 35% |
| Phosphorus | 401mg | 213mg | 27% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 1.6µg | 18% |
| Iron | 4.44mg | 3.04mg | 18% |
| Protein | 14.57g | 5.84g | 17% |
| Calcium | 27mg | 184mg | 16% |
| Magnesium | 136mg | 183mg | 11% |
| Zinc | 3.28mg | 2.15mg | 10% |
| Calories | 338kcal | 525kcal | 9% |
| Folate | 45µg | 76µg | 8% |
| Monounsaturated fat | 0.445g | 3.22g | 7% |
| Carbs | 70.19g | 49.29g | 7% |
| Polyunsaturated fat | 1.258g | 0.35g | 6% |
| Vitamin E | 0.79mg | 0mg | 5% |
| Vitamin B6 | 0.23mg | 0.16mg | 5% |
| Manganese | 2.983mg | 2.9mg | 4% |
| Vitamin B2 | 0.113mg | 0.057mg | 4% |
| Vitamin K | 3.6µg | 0µg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Choline | 8.8mg | 2% | |
| Vitamin B1 | 0.364mg | 0.346mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Potassium | 388mg | 350mg | 1% |
| Net carbs | 59.49g | 28.49g | N/A |
| Sugar | 6.82g | 2.99g | N/A |
| Sodium | 8mg | 16mg | 0% |
| 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% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +149.5% |
| Contains more CarbsCarbs | +42.4% |
| Contains more WaterWater | +76.9% |
| Contains more FatsFats | +1394.2% |
| Contains more OtherOther | +30.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Poly. FatPolyunsaturated fat | +259.4% |
| Contains more Mono. FatMonounsaturated fat | +623.6% |