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  6. Spelt vs. Swiss cheese

Spelt vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between spelt and Swiss cheese

  • Spelt is richer in manganese, iron, copper, fiber, and vitamin B3, while Swiss cheese is higher in vitamin B12, calcium, and selenium.
  • Spelt covers your daily manganese needs 129% more than Swiss cheese.
  • Spelt is lower in saturated fat.
  • Spelt has a higher glycemic index (63) than Swiss cheese (27).

Specific food types used in this comparison are Spelt, uncooked and Cheese, swiss.

Infographic

Spelt vs Swiss cheese 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
Spelt
6
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +312.1%
Contains more PotassiumPotassium +438.9%
Contains more IronIron +3315.4%
Contains more CopperCopper +987.2%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +11373.1%
Contains more CalciumCalcium +3196.3%
Contains more ZincZinc +33.2%
Contains more PhosphorusPhosphorus +43.1%
Contains more SeleniumSelenium +156.4%

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
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +3209.1%
Contains more Vitamin B3Vitamin B3 +10592.2%
Contains more Vitamin B5Vitamin B5 +202.5%
Contains more Vitamin B6Vitamin B6 +223.9%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Swiss cheese DV% diff.
Manganese 2.983mg 0.026mg 129%
Vitamin B12 0µg 3.06µg 128%
Calcium 27mg 890mg 86%
Saturated fat 0.406g 18.227g 81%
Iron 4.44mg 0.13mg 54%
Copper 0.511mg 0.047mg 52%
Fats 2.43g 30.99g 44%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 0.064mg 42%
Selenium 11.7µg 30µg 33%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B1 0.364mg 0.011mg 29%
Protein 14.57g 26.96g 25%
Phosphorus 401mg 574mg 25%
Magnesium 136mg 33mg 25%
Carbs 70.19g 1.44g 23%
Starch 53.92g 22%
Monounsaturated fat 0.445g 8.046g 19%
Vitamin B2 0.113mg 0.302mg 15%
Vitamin B5 1.068mg 0.353mg 14%
Vitamin B6 0.23mg 0.071mg 12%
Zinc 3.28mg 4.37mg 10%
Folate 45µg 10µg 9%
Potassium 388mg 72mg 9%
Sodium 8mg 187mg 8%
Choline 15.5mg 3%
Calories 338kcal 393kcal 3%
Vitamin K 3.6µg 1.4µg 2%
Vitamin E 0.79mg 0.6mg 1%
Polyunsaturated fat 1.258g 1.341g 1%
Net carbs 59.49g 1.44g N/A
Sugar 6.82g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.132mg 0.401mg 0%
Threonine 0.443mg 1.038mg 0%
Isoleucine 0.552mg 1.537mg 0%
Leucine 1.07mg 2.959mg 0%
Lysine 0.409mg 2.585mg 0%
Methionine 0.258mg 0.784mg 0%
Phenylalanine 0.737mg 1.662mg 0%
Valine 0.681mg 2.139mg 0%
Histidine 0.36mg 1.065mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.065g 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +4774.3%
Contains more ProteinProtein +85%
Contains more FatsFats +1175.3%
Contains more WaterWater +241.5%
Contains more OtherOther +66.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +1708.1%
~equal in Polyunsaturated fat ~1.341g

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.