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Spelt vs Cornmeal - In-Depth Nutrition Comparison

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Important differences between Spelt and Cornmeal

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, and Vitamin B5, however Cornmeal is richer in Folate, Vitamin B2, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 122% more.
  • Spelt contains 7 times more Copper than Cornmeal. Spelt contains 0.511mg of Copper, while Cornmeal contains 0.076mg.

The food varieties used in the comparison are Spelt, uncooked and Cornmeal, degermed, enriched, yellow.

Infographic

Spelt vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
Contains more Calcium +800%
Contains more Potassium +173.2%
Contains more Magnesium +325%
Contains more Copper +572.4%
Contains more Zinc +397%
Contains more Phosphorus +305.1%
Contains less Sodium -12.5%
Equal in Iron - 4.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +800%
Contains more Potassium +173.2%
Contains more Magnesium +325%
Contains more Copper +572.4%
Contains more Zinc +397%
Contains more Phosphorus +305.1%
Contains less Sodium -12.5%
Equal in Iron - 4.36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin E +558.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +238.1%
Contains more Folate +364.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
46
Cornmeal
Mineral Summary Score
92
Spelt
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
43%
Cornmeal
Carbohydrates
70%
Spelt
79%
Cornmeal
Fats
11%
Spelt
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Cornmeal
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 5)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 5.21g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.186g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Spelt Cornmeal Opinion
Calories 338 370 Cornmeal
Protein 14.57 7.11 Spelt
Fats 2.43 1.75 Spelt
Vitamin C 0 0
Carbs 70.19 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 Cornmeal
Iron 4.44 4.36 Spelt
Calcium 27 3 Spelt
Potassium 388 142 Spelt
Magnesium 136 32 Spelt
Sugar 6.82 1.61 Cornmeal
Fiber 10.7 3.9 Spelt
Copper 0.511 0.076 Spelt
Zinc 3.28 0.66 Spelt
Starch 53.92 73.3 Cornmeal
Phosphorus 401 99 Spelt
Sodium 8 7 Cornmeal
Vitamin A 10 214 Cornmeal
Vitamin E 0.79 0.12 Spelt
Vitamin D 0 Cornmeal
Vitamin B1 0.364 0.551 Cornmeal
Vitamin B2 0.113 0.382 Cornmeal
Vitamin B3 6.843 4.968 Spelt
Vitamin B5 1.068 0.24 Spelt
Vitamin B6 0.23 0.182 Spelt
Vitamin B12 0 0
Vitamin K 3.6 0 Spelt
Folate 45 209 Cornmeal
Trans Fat 0 Spelt
Saturated Fat 0.406 0.22 Cornmeal
Monounsaturated Fat 0.445 0.39 Spelt
Polyunsaturated fat 1.258 0.828 Spelt
Tryptophan 0.132 0.038 Spelt
Threonine 0.443 0.172 Spelt
Isoleucine 0.552 0.242 Spelt
Leucine 1.07 1.006 Spelt
Lysine 0.409 0.105 Spelt
Methionine 0.258 0.162 Spelt
Phenylalanine 0.737 0.366 Spelt
Valine 0.681 0.337 Spelt
Histidine 0.36 0.172 Spelt
Fructose 0.24 0.17 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.