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  6. Spelt vs. Pork

Spelt vs. Pork — In-Depth Nutrition Comparison

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Important differences between spelt and pork

  • Spelt has more manganese, copper, iron, fiber, and magnesium; however, pork is richer in selenium, vitamin B1, and vitamin B12.
  • Spelt's daily need coverage for manganese is 129% more.
  • Spelt contains less saturated fat.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of pork is 0.

The food varieties used in the comparison are Spelt, uncooked and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Spelt vs Pork 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
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%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +385.7%
Contains more CalciumCalcium +42.1%
Contains more IronIron +410.3%
Contains more CopperCopper +600%
Contains more ZincZinc +37.2%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +33044.4%
Contains more SeleniumSelenium +287.2%
~equal in Potassium ~423mg

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
Spelt
5
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%
Pork
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin EVitamin E +172.4%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +184.1%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spelt Pork DV% diff.
Manganese 2.983mg 0.009mg 129%
Selenium 11.7µg 45.3µg 61%
Copper 0.511mg 0.073mg 49%
Iron 4.44mg 0.87mg 45%
Fiber 10.7g 0g 43%
Vitamin B1 0.364mg 0.877mg 43%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Magnesium 136mg 28mg 26%
Protein 14.57g 27.32g 26%
Carbs 70.19g 0g 23%
Phosphorus 401mg 246mg 22%
Starch 53.92g 22%
Saturated fat 0.406g 5.23g 22%
Vitamin B6 0.23mg 0.464mg 18%
Fats 2.43g 13.92g 18%
Choline 93.9mg 17%
Vitamin B2 0.113mg 0.321mg 16%
Monounsaturated fat 0.445g 6.19g 14%
Vitamin B3 6.843mg 5.037mg 11%
Folate 45µg 5µg 10%
Zinc 3.28mg 2.39mg 8%
Vitamin D 53IU 7%
Vitamin B5 1.068mg 0.698mg 7%
Vitamin D 1.3µg 7%
Calories 338kcal 242kcal 5%
Vitamin E 0.79mg 0.29mg 3%
Vitamin K 3.6µg 0µg 3%
Sodium 8mg 62mg 2%
Potassium 388mg 423mg 1%
Calcium 27mg 19mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Vitamin A 0µg 2µg 0%
Polyunsaturated fat 1.258g 1.2g 0%
Tryptophan 0.132mg 0.338mg 0%
Threonine 0.443mg 1.234mg 0%
Isoleucine 0.552mg 1.26mg 0%
Leucine 1.07mg 2.177mg 0%
Lysine 0.409mg 2.446mg 0%
Methionine 0.258mg 0.712mg 0%
Phenylalanine 0.737mg 1.086mg 0%
Valine 0.681mg 1.473mg 0%
Histidine 0.36mg 1.067mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +101.1%
Contains more ProteinProtein +87.5%
Contains more FatsFats +472.8%
Contains more WaterWater +425.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1291%
~equal in Polyunsaturated fat ~1.2g

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.