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Spelt vs. Omelette — In-Depth Nutrition Comparison

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Significant differences between spelt and omelette

  • Spelt is richer in manganese, copper, fiber, vitamin B3, iron, phosphorus, magnesium, and vitamin B1, while omelette is higher in vitamin B12.
  • Spelt covers your daily manganese needs 129% more than omelette.
  • Spelt has a higher glycemic index (63) than omelette (0).

Specific food types used in this comparison are Spelt, uncooked and Egg, whole, cooked, omelet.

Infographic

Spelt vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +1136.4%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +200%
Contains more CopperCopper +711.1%
Contains more ZincZinc +200.9%
Contains more PhosphorusPhosphorus +140.1%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +12329.2%
Contains more CalciumCalcium +77.8%
Contains more SeleniumSelenium +120.5%

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
4
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +970.6%
Contains more Vitamin B3Vitamin B3 +10592.2%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more FolateFolate +15.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.3%
Contains more Vitamin B2Vitamin B2 +241.6%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +37.8%
Contains more CarbsCarbs +10867.2%
Contains more OtherOther +79%
Contains more FatsFats +379.8%
Contains more WaterWater +590.8%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +988.3%
Contains more Poly. FatPolyunsaturated fat +115.6%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +171%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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 Omelette
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spelt Omelette DV% diff.
Manganese 2.983mg 0.024mg 129%
Cholesterol 0mg 313mg 104%
Copper 0.511mg 0.063mg 50%
Choline 247.6mg 45%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.064mg 42%
Iron 4.44mg 1.48mg 37%
Phosphorus 401mg 167mg 33%
Vitamin B12 0µg 0.76µg 32%
Magnesium 136mg 11mg 30%
Vitamin B1 0.364mg 0.034mg 28%
Selenium 11.7µg 25.8µg 26%
Carbs 70.19g 0.64g 23%
Starch 53.92g 22%
Vitamin B2 0.113mg 0.386mg 21%
Zinc 3.28mg 1.09mg 20%
Vitamin A 0µg 172µg 19%
Fats 2.43g 11.66g 14%
Saturated fat 0.406g 3.319g 13%
Monounsaturated fat 0.445g 4.843g 11%
Polyunsaturated fat 1.258g 2.712g 10%
Calories 338kcal 154kcal 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Protein 14.57g 10.57g 8%
Potassium 388mg 117mg 8%
Vitamin B6 0.23mg 0.143mg 7%
Sodium 8mg 155mg 6%
Vitamin B5 1.068mg 1.289mg 4%
Vitamin E 0.79mg 1.29mg 3%
Folate 45µg 39µg 2%
Calcium 27mg 48mg 2%
Vitamin K 3.6µg 4.5µg 1%
Net carbs 59.49g 0.64g N/A
Sugar 6.82g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.132mg 0.14mg 0%
Threonine 0.443mg 0.467mg 0%
Isoleucine 0.552mg 0.565mg 0%
Leucine 1.07mg 0.913mg 0%
Lysine 0.409mg 0.767mg 0%
Methionine 0.258mg 0.319mg 0%
Phenylalanine 0.737mg 0.572mg 0%
Valine 0.681mg 0.722mg 0%
Histidine 0.36mg 0.26mg 0%
Fructose 0.24g 0g 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
119%
Spelt
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 2.913g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 6.51g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.