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Spelt vs. Steak — In-Depth Nutrition Comparison

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What are the differences between spelt and steak?

  • Spelt is higher in copper, fiber, phosphorus, magnesium, and iron, yet steak is higher in vitamin B12, selenium, and zinc.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of steak is lower.

We used Spelt, uncooked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Spelt vs 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
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%
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +491.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +85%
Contains more CopperCopper +501.2%
Contains more PhosphorusPhosphorus +146%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +93.3%
Contains more SeleniumSelenium +171.8%

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
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%
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +391.9%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +166.4%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +231.5%
Contains more ProteinProtein +70.6%
Contains more FatsFats +682.7%
Contains more WaterWater +404.4%

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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Poly. FatPolyunsaturated fat +40.4%
Contains more Mono. FatMonounsaturated fat +1960.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Steak DV% diff.
Manganese 2.983mg 130%
Vitamin B12 0µg 2.2µg 92%
Copper 0.511mg 0.085mg 47%
Fiber 10.7g 0g 43%
Saturated fat 0.406g 8.443g 37%
Selenium 11.7µg 31.8µg 37%
Phosphorus 401mg 163mg 34%
Zinc 3.28mg 6.34mg 28%
Magnesium 136mg 23mg 27%
Cholesterol 0mg 78mg 26%
Iron 4.44mg 2.4mg 26%
Fats 2.43g 19.02g 26%
Vitamin B1 0.364mg 0.074mg 24%
Carbs 70.19g 0g 23%
Monounsaturated fat 0.445g 9.171g 22%
Starch 53.92g 22%
Protein 14.57g 24.85g 21%
Vitamin B6 0.23mg 0.5mg 21%
Vitamin B5 1.068mg 21%
Vitamin B2 0.113mg 0.301mg 14%
Vitamin B3 6.843mg 5.149mg 11%
Folate 45µg 6µg 10%
Vitamin E 0.79mg 5%
Calories 338kcal 271kcal 3%
Potassium 388mg 279mg 3%
Sodium 8mg 58mg 2%
Vitamin K 3.6µg 1.6µg 2%
Calcium 27mg 12mg 2%
Polyunsaturated fat 1.258g 0.896g 2%
Vitamin D 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 6IU 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Tryptophan 0.132mg 0.278mg 0%
Threonine 0.443mg 1.171mg 0%
Isoleucine 0.552mg 1.157mg 0%
Leucine 1.07mg 2.142mg 0%
Lysine 0.409mg 2.38mg 0%
Methionine 0.258mg 0.672mg 0%
Phenylalanine 0.737mg 0.997mg 0%
Valine 0.681mg 1.242mg 0%
Histidine 0.36mg 0.931mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Steak
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
45%
Steak
Minerals Daily Need Coverage Score
119%
Spelt
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 63)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 8.037g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.