Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Porridge

Spelt vs. Porridge — In-Depth Nutrition Comparison

Compare

Summary of differences between spelt and porridge

  • The amount of manganese, phosphorus, copper, fiber, vitamin B3, magnesium, zinc, vitamin B1, vitamin B5, and vitamin B6 in spelt is higher than in porridge.
  • Spelt covers your daily need for manganese, 130% more than porridge.
  • Spelt contains 27 times more magnesium than porridge. While spelt contains 136mg of magnesium, porridge contains only 5mg.

These are the specific foods used in this comparison Spelt, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spelt vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2620%
Contains more PotassiumPotassium +2325%
Contains more IronIron +18.7%
Contains more CopperCopper +1177.5%
Contains more ZincZinc +2423.1%
Contains more PhosphorusPhosphorus +2573.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +317.9%
Contains more CalciumCalcium +222.2%
Contains less SodiumSodium -25%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +3850%
Contains more Vitamin B1Vitamin B1 +561.8%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1216%
Contains more Vitamin B5Vitamin B5 +1404.2%
Contains more Vitamin B6Vitamin B6 +1669.2%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +275%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Porridge DV% diff.
Manganese 2.983mg 0mg 130%
Phosphorus 401mg 15mg 55%
Copper 0.511mg 0.04mg 52%
Fiber 10.7g 0.5g 41%
Vitamin B3 6.843mg 0.52mg 40%
Magnesium 136mg 5mg 31%
Zinc 3.28mg 0.13mg 29%
Protein 14.57g 1.44g 26%
Vitamin B1 0.364mg 0.055mg 26%
Starch 53.92g 22%
Carbs 70.19g 10.52g 20%
Vitamin B5 1.068mg 0.071mg 20%
Vitamin B6 0.23mg 0.013mg 17%
Selenium 11.7µg 2.8µg 16%
Calories 338kcal 50kcal 14%
Potassium 388mg 16mg 11%
Iron 4.44mg 3.74mg 9%
Folate 45µg 12µg 8%
Polyunsaturated fat 1.258g 0.114g 8%
Vitamin B2 0.113mg 0.025mg 7%
Calcium 27mg 87mg 6%
Vitamin E 0.79mg 0.02mg 5%
Fats 2.43g 0.21g 3%
Vitamin K 3.6µg 0.1µg 3%
Saturated fat 0.406g 0.033g 2%
Monounsaturated fat 0.445g 0.028g 1%
Protein per 100 calories 4.3g 2.9g N/A
Calories per 10 g protein 232kcal 347kcal N/A
Weight per 100 calories 30g 200g N/A
Unsaturated / Saturated Fat ratio 4.2 4.3 N/A
Net carbs 59.49g 10.02g N/A
Sugar 6.82g 0.03g N/A
Sodium 8mg 6mg 0%
Tryptophan 0.132mg 0.02mg 0%
Threonine 0.443mg 0.045mg 0%
Isoleucine 0.552mg 0.063mg 0%
Leucine 1.07mg 0.11mg 0%
Lysine 0.409mg 0.037mg 0%
Methionine 0.258mg 0.027mg 0%
Phenylalanine 0.737mg 0.078mg 0%
Valine 0.681mg 0.07mg 0%
Histidine 0.36mg 0.033mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +911.8%
Contains more FatsFats +1057.1%
Contains more CarbsCarbs +567.2%
Contains more OtherOther +713.6%
Contains more WaterWater +695%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +1489.3%
Contains more Poly. FatPolyunsaturated fat +1003.5%
Contains less Sat. FatSaturated fat -91.9%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.