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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |