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  6. Spread vs. Spelt

Spread vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between Spread and Spelt

  • Spread has more Vitamin B12, while Spelt has more Manganese, Phosphorus, Iron, Copper, Fiber, Vitamin B3, and Magnesium.
  • Spelt covers your daily need of Manganese 129% more than Spread.
  • The amount of Sodium in Spelt is lower.

These are the specific foods used in this comparison Sandwich spread, pork, beef and Spelt, uncooked.

Infographic

Spread vs Spelt 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.
Spread
Spread
0
:
10
Spelt
Spelt
Contains more Calcium +125%
Contains more Iron +462%
Contains more Magnesium +1600%
Contains more Phosphorus +579.7%
Contains more Potassium +252.7%
Contains less Sodium -99.2%
Contains more Zinc +221.6%
Contains more Copper +293.1%
Contains more Manganese +11373.1%
Contains more Selenium +20.6%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +125%
Contains more Iron +462%
Contains more Magnesium +1600%
Contains more Phosphorus +579.7%
Contains more Potassium +252.7%
Contains less Sodium -99.2%
Contains more Zinc +221.6%
Contains more Copper +293.1%
Contains more Manganese +11373.1%
Contains more Selenium +20.6%

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.
Spread
Spread
5
:
6
Spelt
Spelt
Contains more Vitamin A +770%
Contains more Vitamin E +120.3%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +111.6%
Contains more Vitamin B3 +295.5%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +91.7%
Contains more Folate +2150%
Contains more Vitamin K +125%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
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%
Contains more Vitamin A +770%
Contains more Vitamin E +120.3%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +111.6%
Contains more Vitamin B3 +295.5%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +91.7%
Contains more Folate +2150%
Contains more Vitamin K +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
:
2
Spelt
Spelt
Contains more Fats +613.6%
Contains more Water +447%
Contains more Other +55.3%
Contains more Protein +90.2%
Contains more Carbs +487.9%
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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
Contains more Fats +613.6%
Contains more Water +447%
Contains more Other +55.3%
Contains more Protein +90.2%
Contains more Carbs +487.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +1604.3%
Contains more Polyunsaturated fat +103.9%
Contains less Saturated Fat -93.2%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +1604.3%
Contains more Polyunsaturated fat +103.9%
Contains less Saturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Spelt Opinion
Net carbs 11.74g 59.49g Spelt
Protein 7.66g 14.57g Spelt
Fats 17.34g 2.43g Spread
Carbs 11.94g 70.19g Spelt
Calories 235kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Spread
Fiber 0.2g 10.7g Spelt
Calcium 12mg 27mg Spelt
Iron 0.79mg 4.44mg Spelt
Magnesium 8mg 136mg Spelt
Phosphorus 59mg 401mg Spelt
Potassium 110mg 388mg Spelt
Sodium 1013mg 8mg Spelt
Zinc 1.02mg 3.28mg Spelt
Copper 0.13mg 0.511mg Spelt
Manganese 0.026mg 2.983mg Spelt
Selenium 9.7µg 11.7µg Spelt
Vitamin A 87IU 10IU Spread
Vitamin A RAE 26µg 0µg Spread
Vitamin E 1.74mg 0.79mg Spread
Vitamin D 22IU Spread
Vitamin D 0.6µg Spread
Vitamin B1 0.172mg 0.364mg Spelt
Vitamin B2 0.134mg 0.113mg Spread
Vitamin B3 1.73mg 6.843mg Spelt
Vitamin B5 0.43mg 1.068mg Spelt
Vitamin B6 0.12mg 0.23mg Spelt
Folate 2µg 45µg Spelt
Vitamin B12 1.12µg 0µg Spread
Vitamin K 1.6µg 3.6µg Spelt
Tryptophan 0.082mg 0.132mg Spelt
Threonine 0.334mg 0.443mg Spelt
Isoleucine 0.334mg 0.552mg Spelt
Leucine 0.6mg 1.07mg Spelt
Lysine 0.663mg 0.409mg Spread
Methionine 0.196mg 0.258mg Spelt
Phenylalanine 0.301mg 0.737mg Spelt
Valine 0.356mg 0.681mg Spelt
Histidine 0.279mg 0.36mg Spelt
Cholesterol 38mg 0mg Spelt
Saturated Fat 5.977g 0.406g Spelt
Monounsaturated Fat 7.584g 0.445g Spread
Polyunsaturated fat 2.565g 1.258g Spread
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Spelt
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
30%
Spread
35%
Spelt
Minerals Daily Need Coverage Score
33%
Spread
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 63)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1005mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 5.571g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.