Spelt vs. Porridge — In-Depth Nutrition Comparison
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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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1489.3% |
| Contains more Poly. FatPolyunsaturated fat | +1003.5% |
| Contains less Sat. FatSaturated fat | -91.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% | |
| Vitamin B5 | 1.068mg | 0.071mg | 20% |
| Carbs | 70.19g | 10.52g | 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% |
| Vitamin K | 3.6µg | 0.1µg | 3% |
| Fats | 2.43g | 0.21g | 3% |
| Saturated fat | 0.406g | 0.033g | 2% |
| Monounsaturated fat | 0.445g | 0.028g | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
119%
21%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 6.79g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.373g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)