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Spelt vs. Cereal — In-Depth Nutrition Comparison

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How are spelt and cereal different?

  • Spelt is higher in manganese; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Daily need coverage for vitamin B1 for cereal is 515% higher.
  • Spelt has less sodium.

Spelt, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.

Infographic

Spelt vs Cereal 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +157.9%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +56.9%
Contains more PhosphorusPhosphorus +94.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +38.1%
Contains more IronIron +1939.5%
Contains more ZincZinc +508%
Contains more SeleniumSelenium +57.5%
~equal in Calcium ~10mg

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
2
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +225%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +6004.9%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +1052.5%
Contains more Vitamin B6Vitamin B6 +7382.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Cereal DV% diff.
Vitamin B1 0.103mg 6.288mg 515%
Vitamin B6 0.08mg 5.986mg 454%
Iron 1.67mg 34.06mg 405%
Vitamin B2 0.03mg 3.87mg 295%
Vitamin B3 2.57mg 29.62mg 169%
Vitamin A 0µg 814µg 90%
Zinc 1.25mg 7.6mg 58%
Vitamin C 0mg 38.5mg 43%
Sodium 5mg 795mg 34%
Carbs 26.44g 86.85g 20%
Manganese 1.091mg 0.79mg 13%
Calories 127kcal 378kcal 13%
Fiber 3.9g 1.4g 10%
Phosphorus 150mg 77mg 10%
Copper 0.215mg 0.137mg 9%
Starch 19.57g 8%
Magnesium 49mg 19mg 7%
Vitamin B5 0.226mg 5%
Selenium 4µg 6.3µg 4%
Folate 13µg 3%
Polyunsaturated fat 0.354g 2%
Protein 5.5g 6.06g 1%
Monounsaturated fat 0.204g 1%
Saturated fat 0.26g 1%
Vitamin E 0.26mg 0.08mg 1%
Potassium 143mg 105mg 1%
Fats 0.85g 1.08g 0%
Net carbs 22.54g 85.45g N/A
Calcium 10mg 10mg 0%
Sugar 10.35g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1660.8%
Contains more ProteinProtein +10.2%
Contains more FatsFats +27.1%
Contains more CarbsCarbs +228.5%
Contains more OtherOther +243.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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/169746/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.