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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 for manganese, 129% more than spread.
  • The amount of sodium in spelt is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of spelt is 63.

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

Infographic

Spread vs Spelt 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.
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Spelt
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +252.7%
Contains more IronIron +462%
Contains more CopperCopper +293.1%
Contains more ZincZinc +221.6%
Contains more PhosphorusPhosphorus +579.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +11373.1%
Contains more SeleniumSelenium +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
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B3Vitamin B3 +295.5%
Contains more Vitamin B5Vitamin B5 +148.4%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +2150%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
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
2
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 FatsFats +613.6%
Contains more WaterWater +447%
Contains more OtherOther +55.3%
Contains more ProteinProtein +90.2%
Contains more CarbsCarbs +487.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1604.3%
Contains more Poly. FatPolyunsaturated fat +103.9%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Manganese 0.026mg 2.983mg 129%
Phosphorus 59mg 401mg 49%
Vitamin B12 1.12µg 0µg 47%
Iron 0.79mg 4.44mg 46%
Sodium 1013mg 8mg 44%
Fiber 0.2g 10.7g 42%
Copper 0.13mg 0.511mg 42%
Vitamin B3 1.73mg 6.843mg 32%
Magnesium 8mg 136mg 30%
Saturated fat 5.977g 0.406g 25%
Fats 17.34g 2.43g 23%
Starch 53.92g 22%
Zinc 1.02mg 3.28mg 21%
Carbs 11.94g 70.19g 19%
Monounsaturated fat 7.584g 0.445g 18%
Vitamin B1 0.172mg 0.364mg 16%
Protein 7.66g 14.57g 14%
Cholesterol 38mg 0mg 13%
Vitamin B5 0.43mg 1.068mg 13%
Choline 62.3mg 11%
Folate 2µg 45µg 11%
Polyunsaturated fat 2.565g 1.258g 9%
Potassium 110mg 388mg 8%
Vitamin B6 0.12mg 0.23mg 8%
Vitamin E 1.74mg 0.79mg 6%
Calories 235kcal 338kcal 5%
Selenium 9.7µg 11.7µg 4%
Vitamin D 0.6µg 3%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 3%
Vitamin B2 0.134mg 0.113mg 2%
Vitamin K 1.6µg 3.6µg 2%
Calcium 12mg 27mg 2%
Net carbs 11.74g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.082mg 0.132mg 0%
Threonine 0.334mg 0.443mg 0%
Isoleucine 0.334mg 0.552mg 0%
Leucine 0.6mg 1.07mg 0%
Lysine 0.663mg 0.409mg 0%
Methionine 0.196mg 0.258mg 0%
Phenylalanine 0.301mg 0.737mg 0%
Valine 0.356mg 0.681mg 0%
Histidine 0.279mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
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 is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1005mg)
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.