Spelt vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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How are spelt and saltine cracker (includes oyster, soda, soup) different?
- Spelt is richer in manganese, phosphorus, copper, fiber, magnesium, and zinc, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B2, vitamin B1, and folate.
- Spelt covers your daily need for manganese, 100% more than saltine cracker (includes oyster, soda, soup).
- Spelt contains 6 times more magnesium than saltine cracker (includes oyster, soda, soup). Spelt contains 136mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
- Spelt is lower in sodium.
- Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than spelt (63).
Spelt, uncooked and Crackers, saltines (includes oyster, soda, soup) types were used in this article.
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.
| Contains more MagnesiumMagnesium | +491.3% |
| Contains more CalciumCalcium | +42.1% |
| Contains more PotassiumPotassium | +155.3% |
| Contains more CopperCopper | +267.6% |
| Contains more ZincZinc | +375.4% |
| Contains more PhosphorusPhosphorus | +293.1% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +334.8% |
| Contains more SeleniumSelenium | +13.6% |
| Contains more IronIron | +25.5% |
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 B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +167.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.6% |
| Contains more Vitamin B1Vitamin B1 | +92.9% |
| Contains more Vitamin B2Vitamin B2 | +331% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +605.6% |
| Contains more FolateFolate | +197.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.686mg | 100% |
| Phosphorus | 401mg | 102mg | 43% |
| Copper | 0.511mg | 0.139mg | 41% |
| Sodium | 8mg | 941mg | 41% |
| Fiber | 10.7g | 2.8g | 32% |
| Vitamin B2 | 0.113mg | 0.487mg | 29% |
| Vitamin B1 | 0.364mg | 0.702mg | 28% |
| Magnesium | 136mg | 23mg | 27% |
| Zinc | 3.28mg | 0.69mg | 24% |
| Polyunsaturated fat | 1.258g | 4.835g | 24% |
| Folate | 45µg | 134µg | 22% |
| Vitamin K | 3.6µg | 25.4µg | 18% |
| Iron | 4.44mg | 5.57mg | 14% |
| Vitamin B5 | 1.068mg | 0.536mg | 11% |
| Vitamin B6 | 0.23mg | 0.086mg | 11% |
| Fats | 2.43g | 8.64g | 10% |
| Protein | 14.57g | 9.46g | 10% |
| Potassium | 388mg | 152mg | 7% |
| Saturated fat | 0.406g | 1.653g | 6% |
| Starch | 53.92g | 67.83g | 6% |
| Monounsaturated fat | 0.445g | 1.986g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calories | 338kcal | 418kcal | 4% |
| Vitamin B3 | 6.843mg | 6.442mg | 3% |
| Selenium | 11.7µg | 10.3µg | 3% |
| Choline | 16.7mg | 3% | |
| Vitamin E | 0.79mg | 1.15mg | 2% |
| Calcium | 27mg | 19mg | 1% |
| Carbs | 70.19g | 74.05g | 1% |
| Net carbs | 59.49g | 71.25g | N/A |
| Sugar | 6.82g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.132mg | 0.116mg | 0% |
| Threonine | 0.443mg | 0.268mg | 0% |
| Isoleucine | 0.552mg | 0.333mg | 0% |
| Leucine | 1.07mg | 0.652mg | 0% |
| Lysine | 0.409mg | 0.172mg | 0% |
| Methionine | 0.258mg | 0.147mg | 0% |
| Phenylalanine | 0.737mg | 0.45mg | 0% |
| Valine | 0.681mg | 0.399mg | 0% |
| Histidine | 0.36mg | 0.197mg | 0% |
| Fructose | 0.24g | 0.19g | 0% |
| Omega-3 - ALA | 0.065g | 0.535g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +54% |
| Contains more WaterWater | +118.2% |
| Contains more FatsFats | +255.6% |
| Contains more OtherOther | +56.4% |
~equal in
Carbs
~74.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Mono. FatMonounsaturated fat | +346.3% |
| Contains more Poly. FatPolyunsaturated fat | +284.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +600% |
| Contains more FructoseFructose | +26.3% |
| Contains more MaltoseMaltose | +425.5% |
| Contains more StarchStarch | +25.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g