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Spelt vs. Ricotta — In-Depth Nutrition Comparison

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What are the main differences between spelt and ricotta?

  • Ricotta has less manganese, copper, iron, fiber, vitamin B3, phosphorus, magnesium, vitamin B1, and zinc than spelt.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Spelt contains less saturated fat.
  • Ricotta has a lower glycemic index than spelt.

We used Spelt, uncooked and Cheese, ricotta, whole milk types in this comparison.

Infographic

Spelt vs Ricotta 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
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +1136.4%
Contains more PotassiumPotassium +269.5%
Contains more IronIron +1068.4%
Contains more CopperCopper +2333.3%
Contains more ZincZinc +182.8%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +49616.7%
Contains more CalciumCalcium +666.7%
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.
Spelt
7
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +618.2%
Contains more Vitamin B1Vitamin B1 +2700%
Contains more Vitamin B3Vitamin B3 +6479.8%
Contains more Vitamin B5Vitamin B5 +401.4%
Contains more Vitamin B6Vitamin B6 +434.9%
Contains more Vitamin KVitamin K +227.3%
Contains more FolateFolate +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +29.4%
Contains more CarbsCarbs +2208.9%
Contains more OtherOther +75.5%
Contains more FatsFats +434.2%
Contains more WaterWater +550.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Poly. FatPolyunsaturated fat +226.8%
Contains more Mono. FatMonounsaturated fat +715.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Ricotta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Ricotta DV% diff.
Manganese 2.983mg 0.006mg 129%
Copper 0.511mg 0.021mg 54%
Iron 4.44mg 0.38mg 51%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.104mg 42%
Saturated fat 0.406g 8.295g 36%
Phosphorus 401mg 158mg 35%
Magnesium 136mg 11mg 30%
Vitamin B1 0.364mg 0.013mg 29%
Carbs 70.19g 3.04g 22%
Starch 53.92g 22%
Zinc 3.28mg 1.16mg 19%
Calcium 27mg 207mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 1.068mg 0.213mg 17%
Fats 2.43g 12.98g 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin B6 0.23mg 0.043mg 14%
Vitamin A 0µg 120µg 13%
Folate 45µg 12µg 8%
Monounsaturated fat 0.445g 3.627g 8%
Calories 338kcal 174kcal 8%
Potassium 388mg 105mg 8%
Protein 14.57g 11.26g 7%
Polyunsaturated fat 1.258g 0.385g 6%
Vitamin B2 0.113mg 0.195mg 6%
Selenium 11.7µg 14.5µg 5%
Vitamin E 0.79mg 0.11mg 5%
Sodium 8mg 84mg 3%
Choline 17.5mg 3%
Vitamin K 3.6µg 1.1µg 2%
Vitamin D 10IU 1%
Vitamin D 0.2µg 1%
Net carbs 59.49g 3.04g N/A
Sugar 6.82g 0.27g N/A
Tryptophan 0.132mg 0.125mg 0%
Threonine 0.443mg 0.517mg 0%
Isoleucine 0.552mg 0.589mg 0%
Leucine 1.07mg 1.221mg 0%
Lysine 0.409mg 1.338mg 0%
Methionine 0.258mg 0.281mg 0%
Phenylalanine 0.737mg 0.556mg 0%
Valine 0.681mg 0.692mg 0%
Histidine 0.36mg 0.459mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Ricotta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spelt
14%
Ricotta
Minerals Daily Need Coverage Score
119%
Spelt
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 7.889g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 6.55g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.