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Spelt vs. Sugar substitute — In-Depth Nutrition Comparison

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How are Spelt and Sugar substitute different?

  • Spelt is higher in Manganese, Phosphorus, Copper, Iron, Fiber, Magnesium, Zinc, and Vitamin B1, however, Sugar substitute is richer in Calcium.
  • Daily need coverage for Manganese from Spelt is 129% higher.
  • Spelt contains 82 times more Zinc than Sugar substitute. While Spelt contains 3.28mg of Zinc, Sugar substitute contains only 0.04mg.
  • Spelt has less Sodium.

Spelt, uncooked and Sweeteners, sugar substitute, granulated, brown are the varieties used in this article.

Infographic

Spelt vs Sugar substitute 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
9
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +2166.7%
Contains more PotassiumPotassium +894.9%
Contains more IronIron +2675%
Contains more CopperCopper +7200%
Contains more ZincZinc +8100%
Contains more PhosphorusPhosphorus +4912.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +13459.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +3155.6%

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
9
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% 0.6% 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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2326.7%
Contains more Vitamin B2Vitamin B2 +653.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1235%
Contains more Vitamin B6Vitamin B6 +1433.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +607.3%
Contains more FatsFats +∞%
Contains more WaterWater +20.6%
Contains more CarbsCarbs +20.8%
Contains more OtherOther +125.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
4
89% 8%
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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more StarchStarch +1431.8%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +75.2%
Contains more GlucoseGlucose +29.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Sugar substitute Opinion
Calories 338kcal 347kcal Sugar substitute
Protein 14.57g 2.06g Spelt
Fats 2.43g 0g Spelt
Net carbs 59.49g 84.17g Sugar substitute
Carbs 70.19g 84.77g Sugar substitute
Magnesium 136mg 6mg Spelt
Calcium 27mg 879mg Sugar substitute
Potassium 388mg 39mg Spelt
Iron 4.44mg 0.16mg Spelt
Sugar 6.82g 4.03g Sugar substitute
Fiber 10.7g 0.6g Spelt
Copper 0.511mg 0.007mg Spelt
Zinc 3.28mg 0.04mg Spelt
Starch 53.92g 3.52g Spelt
Phosphorus 401mg 8mg Spelt
Sodium 8mg 572mg Spelt
Vitamin A 10IU Spelt
Vitamin E 0.79mg Spelt
Manganese 2.983mg 0.022mg Spelt
Selenium 11.7µg Spelt
Vitamin B1 0.364mg 0.015mg Spelt
Vitamin B2 0.113mg 0.015mg Spelt
Vitamin B3 6.843mg Spelt
Vitamin B5 1.068mg 0.08mg Spelt
Vitamin B6 0.23mg 0.015mg Spelt
Vitamin K 3.6µg Spelt
Folate 45µg Spelt
Saturated Fat 0.406g Sugar substitute
Monounsaturated Fat 0.445g Spelt
Polyunsaturated fat 1.258g Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Fructose 0.24g 0g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Sugar substitute
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
1%
Sugar substitute
Minerals Daily Need Coverage Score
119%
Spelt
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 0.406g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 564mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.