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Spelt vs Porridge - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Porridge

  • The amount of Manganese, Phosphorus, Copper, Fiber, Vitamin B3, Magnesium, Zinc, Vitamin B1, Vitamin B5, and Vitamin B6 in Spelt is higher than in Porridge.
  • Spelt covers your daily need of Manganese 130% more than Porridge.
  • Spelt contains 27 times more Magnesium than Porridge. While Spelt contains 136mg of Magnesium, Porridge contains only 5mg.

These are the specific foods used in this comparison Spelt, uncooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spelt vs Porridge 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
6
:
Contains more Iron +18.7%
Contains more Magnesium +2620%
Contains more Phosphorus +2573.3%
Contains more Potassium +2325%
Contains more Zinc +2423.1%
Contains more Copper +1177.5%
Contains more Calcium +222.2%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +18.7%
Contains more Magnesium +2620%
Contains more Phosphorus +2573.3%
Contains more Potassium +2325%
Contains more Zinc +2423.1%
Contains more Copper +1177.5%
Contains more Calcium +222.2%
Contains less Sodium -25%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +3850%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B2 +352%
Contains more Vitamin B3 +1216%
Contains more Vitamin B5 +1404.2%
Contains more Vitamin B6 +1669.2%
Contains more Folate +275%
Contains more Vitamin K +3500%
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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3850%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B2 +352%
Contains more Vitamin B3 +1216%
Contains more Vitamin B5 +1404.2%
Contains more Vitamin B6 +1669.2%
Contains more Folate +275%
Contains more Vitamin K +3500%

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

All nutrients comparison - raw data values

Nutrient Spelt Porridge Opinion
Net carbs 59.49g 10.02g Spelt
Protein 14.57g 1.44g Spelt
Fats 2.43g 0.21g Spelt
Carbs 70.19g 10.52g Spelt
Calories 338kcal 50kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 0.03g Porridge
Fiber 10.7g 0.5g Spelt
Calcium 27mg 87mg Porridge
Iron 4.44mg 3.74mg Spelt
Magnesium 136mg 5mg Spelt
Phosphorus 401mg 15mg Spelt
Potassium 388mg 16mg Spelt
Sodium 8mg 6mg Porridge
Zinc 3.28mg 0.13mg Spelt
Copper 0.511mg 0.04mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.02mg Spelt
Vitamin D IU 0IU Porridge
Vitamin D µg 0µg Porridge
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.055mg Spelt
Vitamin B2 0.113mg 0.025mg Spelt
Vitamin B3 6.843mg 0.52mg Spelt
Vitamin B5 1.068mg 0.071mg Spelt
Vitamin B6 0.23mg 0.013mg Spelt
Folate 45µg 12µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0.1µg Spelt
Tryptophan 0.132mg 0.02mg Spelt
Threonine 0.443mg 0.045mg Spelt
Isoleucine 0.552mg 0.063mg Spelt
Leucine 1.07mg 0.11mg Spelt
Lysine 0.409mg 0.037mg Spelt
Methionine 0.258mg 0.027mg Spelt
Phenylalanine 0.737mg 0.078mg Spelt
Valine 0.681mg 0.07mg Spelt
Histidine 0.36mg 0.033mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.033g Porridge
Monounsaturated Fat 0.445g 0.028g Spelt
Polyunsaturated fat 1.258g 0.114g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Porridge
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
4
Porridge
Mineral Summary Score
92
Spelt
24
Porridge

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
9%
Porridge
Carbohydrates
70%
Spelt
11%
Porridge
Fats
11%
Spelt
1%
Porridge

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 6.79g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.373g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.