Spelt vs. Salami — In-Depth Nutrition Comparison
Compare
How are spelt and salami different?
- Spelt is higher in manganese, fiber, iron, phosphorus, and magnesium; however, salami is richer in vitamin B12 and selenium.
- Daily need coverage for manganese for spelt is 87% higher.
- Spelt has less saturated fat.
- Salami has a lower glycemic index (28) than spelt (63).
Spelt, uncooked and Salami, cooked, beef, and pork are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +615.8% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +22.8% |
| Contains more IronIron | +184.6% |
| Contains more CopperCopper | +43.1% |
| Contains more ZincZinc | +11.9% |
| Contains more PhosphorusPhosphorus | +109.9% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +205% |
| Contains more SeleniumSelenium | +167.5% |
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 | +259.1% |
| Contains more Vitamin B3Vitamin B3 | +13.1% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +1400% |
| Contains more Vitamin B2Vitamin B2 | +215.9% |
| Contains more Vitamin B5Vitamin B5 | +12.5% |
| Contains more Vitamin B6Vitamin B6 | +99.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.978mg | 87% |
| Sodium | 8mg | 1740mg | 75% |
| Vitamin B12 | 0µg | 1.52µg | 63% |
| Fiber | 10.7g | 0g | 43% |
| Saturated fat | 0.406g | 9.316g | 41% |
| Selenium | 11.7µg | 31.3µg | 36% |
| Iron | 4.44mg | 1.56mg | 36% |
| Fats | 2.43g | 25.9g | 36% |
| Cholesterol | 0mg | 89mg | 30% |
| Phosphorus | 401mg | 191mg | 30% |
| Magnesium | 136mg | 19mg | 28% |
| Monounsaturated fat | 0.445g | 11.127g | 27% |
| Carbs | 70.19g | 2.4g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B2 | 0.113mg | 0.357mg | 19% |
| Vitamin B6 | 0.23mg | 0.459mg | 18% |
| Copper | 0.511mg | 0.357mg | 17% |
| Choline | 93.5mg | 17% | |
| Protein | 14.57g | 21.85g | 15% |
| Folate | 45µg | 3µg | 11% |
| Polyunsaturated fat | 1.258g | 2.529g | 8% |
| Vitamin B3 | 6.843mg | 6.053mg | 5% |
| Vitamin D | 1µg | 5% | |
| Vitamin D | 41IU | 5% | |
| Vitamin E | 0.79mg | 0.22mg | 4% |
| Vitamin B5 | 1.068mg | 1.201mg | 3% |
| Zinc | 3.28mg | 2.93mg | 3% |
| Potassium | 388mg | 316mg | 2% |
| Calcium | 27mg | 15mg | 1% |
| Calories | 338kcal | 336kcal | 0% |
| Net carbs | 59.49g | 2.4g | N/A |
| Sugar | 6.82g | 0.96g | N/A |
| Vitamin B1 | 0.364mg | 0.367mg | 0% |
| Vitamin K | 3.6µg | 3.2µg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.132mg | 0.114mg | 0% |
| Threonine | 0.443mg | 0.521mg | 0% |
| Isoleucine | 0.552mg | 0.675mg | 0% |
| Leucine | 1.07mg | 0.929mg | 0% |
| Lysine | 0.409mg | 1.107mg | 0% |
| Methionine | 0.258mg | 0.301mg | 0% |
| Phenylalanine | 0.737mg | 0.481mg | 0% |
| Valine | 0.681mg | 0.668mg | 0% |
| Histidine | 0.36mg | 0.359mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | 0.126g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.084g | N/A |
| Omega-6 - Linoleic acid | 2.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2824.6% |
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +965.8% |
| Contains more WaterWater | +310.1% |
| Contains more OtherOther | +160.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +2400.4% |
| Contains more Poly. FatPolyunsaturated fat | +101% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +34.1% |
| Contains more GlucoseGlucose | +61.5% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g