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Spelt vs Maize - In-Depth Nutrition Comparison

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What are the differences between Spelt and Maize?

  • Spelt is richer than Maize in Manganese, Copper, Iron, Phosphorus, Fiber, Vitamin B3, Zinc, Magnesium, Selenium, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 123% more.
  • Spelt has 20 times more Selenium than Maize. While Spelt has 11.7µg of Selenium, Maize has only 0.6µg.

We used Spelt, uncooked and Corn, sweet, yellow, raw types in this article.

Infographic

Spelt vs Maize 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
8
:
0
Maize
Contains more Calcium +1250%
Contains more Iron +753.8%
Contains more Magnesium +267.6%
Contains more Phosphorus +350.6%
Contains more Potassium +43.7%
Contains less Sodium -46.7%
Contains more Zinc +613%
Contains more Copper +846.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1250%
Contains more Iron +753.8%
Contains more Magnesium +267.6%
Contains more Phosphorus +350.6%
Contains more Potassium +43.7%
Contains less Sodium -46.7%
Contains more Zinc +613%
Contains more Copper +846.3%

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
8
:
3
Maize
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +1100%
Contains more Vitamin A +1770%
Contains more Vitamin C +∞%
Equal in Folate - 42
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +1100%
Contains more Vitamin A +1770%
Contains more Vitamin C +∞%
Equal in Folate - 42

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 Maize
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Maize Opinion
Net carbs 59.49g 16.7g Spelt
Protein 14.57g 3.27g Spelt
Fats 2.43g 1.35g Spelt
Carbs 70.19g 18.7g Spelt
Calories 338kcal 86kcal Spelt
Starch 53.92g 5.7g Spelt
Fructose 0.24g 1.94g Maize
Sugar 6.82g 6.26g Maize
Fiber 10.7g 2g Spelt
Calcium 27mg 2mg Spelt
Iron 4.44mg 0.52mg Spelt
Magnesium 136mg 37mg Spelt
Phosphorus 401mg 89mg Spelt
Potassium 388mg 270mg Spelt
Sodium 8mg 15mg Spelt
Zinc 3.28mg 0.46mg Spelt
Copper 0.511mg 0.054mg Spelt
Vitamin A 10IU 187IU Maize
Vitamin E 0.79mg 0.07mg Spelt
Vitamin D IU 0IU Maize
Vitamin D µg 0µg Maize
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.364mg 0.155mg Spelt
Vitamin B2 0.113mg 0.055mg Spelt
Vitamin B3 6.843mg 1.77mg Spelt
Vitamin B5 1.068mg 0.717mg Spelt
Vitamin B6 0.23mg 0.093mg Spelt
Folate 45µg 42µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0.3µg Spelt
Tryptophan 0.132mg 0.023mg Spelt
Threonine 0.443mg 0.129mg Spelt
Isoleucine 0.552mg 0.129mg Spelt
Leucine 1.07mg 0.348mg Spelt
Lysine 0.409mg 0.137mg Spelt
Methionine 0.258mg 0.067mg Spelt
Phenylalanine 0.737mg 0.15mg Spelt
Valine 0.681mg 0.185mg Spelt
Histidine 0.36mg 0.089mg Spelt
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.325g Maize
Monounsaturated Fat 0.445g 0.432g Spelt
Polyunsaturated fat 1.258g 0.487g Spelt

Which food is preferable for your diet?

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

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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
18
Maize
Mineral Summary Score
92
Spelt
18
Maize

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
20%
Maize
Carbohydrates
70%
Spelt
19%
Maize
Fats
11%
Spelt
6%
Maize

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.2)
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 lower in Sugar?
Maize
Maize is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.