Spelt vs. Provolone — In-Depth Nutrition Comparison
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A recap on differences between spelt and provolone
- Spelt has more manganese, copper, iron, fiber, vitamin B3, and vitamin B1; however, provolone is higher in calcium and vitamin B12.
- Spelt covers your daily manganese needs 129% more than provolone.
- Spelt has less saturated fat.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Cheese, provolone.
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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 | +385.7% |
| Contains more PotassiumPotassium | +181.2% |
| Contains more IronIron | +753.8% |
| Contains more CopperCopper | +1865.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +29730% |
| Contains more CalciumCalcium | +2700% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains more SeleniumSelenium | +23.9% |
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 | +243.5% |
| Contains more Vitamin B1Vitamin B1 | +1815.8% |
| Contains more Vitamin B3Vitamin B3 | +4286.5% |
| Contains more Vitamin B5Vitamin B5 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +215.1% |
| Contains more Vitamin KVitamin K | +63.6% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +184.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.01mg | 129% |
| Saturated fat | 0.406g | 17.078g | 76% |
| Calcium | 27mg | 756mg | 73% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Copper | 0.511mg | 0.026mg | 54% |
| Iron | 4.44mg | 0.52mg | 49% |
| Fiber | 10.7g | 0g | 43% |
| Vitamin B3 | 6.843mg | 0.156mg | 42% |
| Sodium | 8mg | 876mg | 38% |
| Fats | 2.43g | 26.62g | 37% |
| Vitamin B1 | 0.364mg | 0.019mg | 29% |
| Magnesium | 136mg | 28mg | 26% |
| Vitamin A | 0µg | 236µg | 26% |
| Carbs | 70.19g | 2.14g | 23% |
| Cholesterol | 0mg | 69mg | 23% |
| Protein | 14.57g | 25.58g | 22% |
| Starch | 53.92g | 22% | |
| Monounsaturated fat | 0.445g | 7.393g | 17% |
| Vitamin B2 | 0.113mg | 0.321mg | 16% |
| Phosphorus | 401mg | 496mg | 14% |
| Vitamin B5 | 1.068mg | 0.476mg | 12% |
| Vitamin B6 | 0.23mg | 0.073mg | 12% |
| Folate | 45µg | 10µg | 9% |
| Potassium | 388mg | 138mg | 7% |
| Selenium | 11.7µg | 14.5µg | 5% |
| Vitamin E | 0.79mg | 0.23mg | 4% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Polyunsaturated fat | 1.258g | 0.769g | 3% |
| Choline | 15.4mg | 3% | |
| Calories | 338kcal | 351kcal | 1% |
| Vitamin K | 3.6µg | 2.2µg | 1% |
| Net carbs | 59.49g | 2.14g | N/A |
| Sugar | 6.82g | 0.56g | N/A |
| Zinc | 3.28mg | 3.23mg | 0% |
| Tryptophan | 0.132mg | 0.345mg | 0% |
| Threonine | 0.443mg | 0.982mg | 0% |
| Isoleucine | 0.552mg | 1.091mg | 0% |
| Leucine | 1.07mg | 2.297mg | 0% |
| Lysine | 0.409mg | 2.646mg | 0% |
| Methionine | 0.258mg | 0.686mg | 0% |
| Phenylalanine | 0.737mg | 1.287mg | 0% |
| Valine | 0.681mg | 1.64mg | 0% |
| Histidine | 0.36mg | 1.115mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3179.9% |
| Contains more ProteinProtein | +75.6% |
| Contains more FatsFats | +995.5% |
| Contains more WaterWater | +271.6% |
| Contains more OtherOther | +163.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Poly. FatPolyunsaturated fat | +63.6% |
| Contains more Mono. FatMonounsaturated fat | +1561.3% |