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  6. Spelt vs. Rib eye steak

Spelt vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between spelt and rib eye steak?

  • Spelt is higher in manganese, copper, fiber, phosphorus, iron, and magnesium, yet rib eye steak is higher in vitamin B12 and selenium.
  • Spelt's daily need coverage for manganese is 126% more.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of rib eye steak is lower.

We used Spelt, uncooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Spelt vs Rib eye steak 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.
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +518.2%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +98.2%
Contains more CopperCopper +538.8%
Contains more PhosphorusPhosphorus +163.8%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +3628.8%
Contains more ZincZinc +80.2%
Contains more SeleniumSelenium +153.8%

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
6
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%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +412.7%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B5Vitamin B5 +99.3%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Rib eye steak DV% diff.
Manganese 2.983mg 0.08mg 126%
Vitamin B12 0µg 2.1µg 88%
Copper 0.511mg 0.08mg 48%
Fiber 10.7g 0g 43%
Saturated fat 0.406g 9.684g 42%
Phosphorus 401mg 152mg 36%
Selenium 11.7µg 29.7µg 33%
Fats 2.43g 21.81g 30%
Iron 4.44mg 2.24mg 28%
Cholesterol 0mg 80mg 27%
Magnesium 136mg 22mg 27%
Monounsaturated fat 0.445g 10.519g 25%
Vitamin B1 0.364mg 0.071mg 24%
Zinc 3.28mg 5.91mg 24%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Vitamin B6 0.23mg 0.477mg 19%
Protein 14.57g 23.69g 18%
Vitamin B2 0.113mg 0.287mg 13%
Vitamin B3 6.843mg 4.908mg 12%
Vitamin B5 1.068mg 0.536mg 11%
Folate 45µg 6µg 10%
Choline 48.8mg 9%
Vitamin E 0.79mg 0.1mg 5%
Potassium 388mg 260mg 4%
Vitamin K 3.6µg 1.6µg 2%
Polyunsaturated fat 1.258g 1.027g 2%
Calories 338kcal 291kcal 2%
Sodium 8mg 54mg 2%
Calcium 27mg 11mg 2%
Vitamin D 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 7IU 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.132mg 0.265mg 0%
Threonine 0.443mg 1.116mg 0%
Isoleucine 0.552mg 1.103mg 0%
Leucine 1.07mg 2.041mg 0%
Lysine 0.409mg 2.269mg 0%
Methionine 0.258mg 0.641mg 0%
Phenylalanine 0.737mg 0.95mg 0%
Valine 0.681mg 1.184mg 0%
Histidine 0.36mg 0.888mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +17800%
Contains more ProteinProtein +62.6%
Contains more FatsFats +797.5%
Contains more WaterWater +394.5%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +22.5%
Contains more Mono. FatMonounsaturated fat +2263.8%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.