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Spelt vs Whole-grain cornmeal: How To Choose?

This article explains the key similarities and differences between spelt and whole-grain cornmeal, foods from the grains food group. Read on to learn more about the spelt vs whole-grain cornmeal comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 29, 2023.

Spelt and whole-grain cornmeal belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare spelt and whole-grain cornmeal and help you learn more about their similarities and differences.


Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Spelt vs Whole-grain cornmeal Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs whole-grain cornmeal.

This comparison will start by comparing the caloric value of spelt and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SpeltWhole-grain cornmeal
Energy338 kcal362 kcal
Carbs70.2 g76.9 g
Sugar6.82 g0.64 g
Fiber10.7 g7.3 g
Protein14.6 g8.12 g
Fat2.43 g3.59 g
Saturated Fat0.406 g0.505 g

Spelt vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing spelt vs whole-grain cornmeal for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both spelt and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Whole-grain cornmeal Protein

Grains and most grain products, including spelt and whole-grain cornmeal, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Spelt offers around 44% more protein than whole-grain cornmeal.

Spelt has 14.6 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Spelt vs Whole-grain cornmeal Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and whole-grain cornmeal.

The total amount of carbohydrates is around 9% higher in whole-grain cornmeal than in spelt. It has 76.9 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in whole-grain cornmeal than in spelt, 91% precisely.

That said, 100 grams of whole-grain cornmeal contains 0.6 grams of sugar, while the same amount of spelt contains 6.8 grams.

Lastly, let’s take a look at the dietary fiber in spelt and whole-grain cornmeal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than whole-grain cornmeal which spelt offers 7.3 grams per 100 gram portion.

Spelt vs Whole-grain cornmeal Fats

Like most other grains, spelt and whole-grain cornmeal are low in fat.

Fats in spelt and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and whole-grain cornmeal:

  • Spelt: 2.4 grams per 100 grams
  • Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, spelt is 20% lower in saturated fats.

Spelt and whole-grain cornmeal contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Spelt vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of spelt and whole-grain cornmeal.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B6 (Pyroxidine).

However, whole-grain cornmeal has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

Spelt and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and whole-grain cornmeal contain side by side, so you can easily compare them.

SpeltWhole-grain cornmeal
Vitamin A10 IU214 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.385 mg
Vitamin B2 (Riboflavin)0.113 mg0.201 mg
Vitamin B3 (Niacin)6.84 mg3.63 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.425 mg
Vitamin B6 (Pyroxidine)0.23 mg0.304 mg
Vitamin B9 (Folate)45 µg25 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.42 mg
Vitamin K3.6 µg0.3 µg

Spelt vs Whole-grain cornmeal Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and whole-grain cornmeal comparison focuses on their mineral content.

Spelt is a better source of selenium, and sodium than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Spelt and whole-grain cornmeal contain the same amount of fluoride.

Check out the table below to learn how spelt and whole-grain cornmeal compare when it comes to mineral content.

SpeltWhole-grain cornmeal
Calcium27 mg6 mg
Copper0.511 mg0.193 mg
Iron4.44 mg3.45 mg
Magnesium136 mg127 mg
Manganese2.98 mg0.498 mg
Phosphorus401 mg241 mg
Potassium388 mg287 mg
Selenium11.7 µg15.5 µg
Sodium8 mg35 mg
Zinc3.28 mg1.82 mg

The Final Word

This article highlighted the similarities and differences between spelt and whole-grain cornmeal.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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