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  6. Spelt vs. Whey

Spelt vs. Whey — In-Depth Nutrition Comparison

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The main differences between Spelt and Whey

  • Whey contains less Manganese, Copper, Iron, Phosphorus, Fiber, Vitamin B3, Magnesium, Zinc, Vitamin B1, and Selenium than Spelt.
  • Daily need coverage for Manganese from Spelt is 130% higher.

Food types used in this article are Spelt, uncooked and Whey, sweet, fluid.

Infographic

Spelt vs Whey 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
9
:
1
Whey
Whey
Contains more Iron +7300%
Contains more Magnesium +1600%
Contains more Phosphorus +771.7%
Contains more Potassium +141%
Contains less Sodium -85.2%
Contains more Zinc +2423.1%
Contains more Copper +12675%
Contains more Manganese +298200%
Contains more Selenium +515.8%
Contains more Calcium +74.1%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +7300%
Contains more Magnesium +1600%
Contains more Phosphorus +771.7%
Contains more Potassium +141%
Contains less Sodium -85.2%
Contains more Zinc +2423.1%
Contains more Copper +12675%
Contains more Manganese +298200%
Contains more Selenium +515.8%
Contains more Calcium +74.1%

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
:
4
Whey
Whey
Contains more Vitamin E +∞%
Contains more Vitamin B1 +911.1%
Contains more Vitamin B3 +9147.3%
Contains more Vitamin B5 +178.9%
Contains more Vitamin B6 +641.9%
Contains more Folate +4400%
Contains more Vitamin K +∞%
Contains more Vitamin A +20%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B12 +∞%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +911.1%
Contains more Vitamin B3 +9147.3%
Contains more Vitamin B5 +178.9%
Contains more Vitamin B6 +641.9%
Contains more Folate +4400%
Contains more Vitamin K +∞%
Contains more Vitamin A +20%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Whey
Whey
Contains more Protein +1614.1%
Contains more Fats +575%
Contains more Carbs +1265.6%
Contains more Other +237.7%
Contains more Water +745%
Spelt
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1614.1%
Contains more Fats +575%
Contains more Carbs +1265.6%
Contains more Other +237.7%
Contains more Water +745%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +345%
Contains more Polyunsaturated fat +11336.4%
Contains less Saturated Fat -43.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +345%
Contains more Polyunsaturated fat +11336.4%
Contains less Saturated Fat -43.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Whey Opinion
Net carbs 59.49g 5.14g Spelt
Protein 14.57g 0.85g Spelt
Fats 2.43g 0.36g Spelt
Carbs 70.19g 5.14g Spelt
Calories 338kcal 27kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 5.14g Whey
Fiber 10.7g 0g Spelt
Calcium 27mg 47mg Whey
Iron 4.44mg 0.06mg Spelt
Magnesium 136mg 8mg Spelt
Phosphorus 401mg 46mg Spelt
Potassium 388mg 161mg Spelt
Sodium 8mg 54mg Spelt
Zinc 3.28mg 0.13mg Spelt
Copper 0.511mg 0.004mg Spelt
Manganese 2.983mg 0.001mg Spelt
Selenium 11.7µg 1.9µg Spelt
Vitamin A 10IU 12IU Whey
Vitamin A RAE 0µg 3µg Whey
Vitamin E 0.79mg 0mg Spelt
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.364mg 0.036mg Spelt
Vitamin B2 0.113mg 0.158mg Whey
Vitamin B3 6.843mg 0.074mg Spelt
Vitamin B5 1.068mg 0.383mg Spelt
Vitamin B6 0.23mg 0.031mg Spelt
Folate 45µg 1µg Spelt
Vitamin B12 0µg 0.28µg Whey
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.013mg Spelt
Threonine 0.443mg 0.054mg Spelt
Isoleucine 0.552mg 0.047mg Spelt
Leucine 1.07mg 0.078mg Spelt
Lysine 0.409mg 0.068mg Spelt
Methionine 0.258mg 0.016mg Spelt
Phenylalanine 0.737mg 0.027mg Spelt
Valine 0.681mg 0.046mg Spelt
Histidine 0.36mg 0.016mg Spelt
Cholesterol 0mg 2mg Spelt
Saturated Fat 0.406g 0.23g Whey
Monounsaturated Fat 0.445g 0.1g Spelt
Polyunsaturated fat 1.258g 0.011g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
9%
Whey
Minerals Daily Need Coverage Score
119%
Spelt
8%
Whey

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.6)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.