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  6. Spelt vs. Banana

Spelt vs. Banana — In-Depth Nutrition Comparison

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Significant differences between Spelt and Banana

  • Spelt is richer than Banana in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Zinc, Vitamin B1, Magnesium, and Selenium.
  • Spelt covers your daily Manganese needs 118% more than Banana.
  • Spelt has 22 times more Zinc than Banana. Spelt has 3.28mg of Zinc, while Banana has 0.15mg.

Specific food types used in this comparison are Spelt, uncooked and Bananas, raw.

Infographic

Spelt vs Banana 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.
Spelt
Spelt
9
:
1
Banana
Banana
Contains more Calcium +440%
Contains more Iron +1607.7%
Contains more Magnesium +403.7%
Contains more Phosphorus +1722.7%
Contains more Zinc +2086.7%
Contains more Copper +555.1%
Contains more Manganese +1004.8%
Contains more Selenium +1070%
Contains less Sodium -87.5%
Equal in Potassium - 358
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +440%
Contains more Iron +1607.7%
Contains more Magnesium +403.7%
Contains more Phosphorus +1722.7%
Contains more Zinc +2086.7%
Contains more Copper +555.1%
Contains more Manganese +1004.8%
Contains more Selenium +1070%
Contains less Sodium -87.5%
Equal in Potassium - 358

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.
Spelt
Spelt
7
:
4
Banana
Banana
Contains more Vitamin E +690%
Contains more Vitamin B1 +1074.2%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +929%
Contains more Vitamin B5 +219.8%
Contains more Folate +125%
Contains more Vitamin K +620%
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.6%
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%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +690%
Contains more Vitamin B1 +1074.2%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +929%
Contains more Vitamin B5 +219.8%
Contains more Folate +125%
Contains more Vitamin K +620%
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Banana
Banana
Contains more Protein +1236.7%
Contains more Fats +636.4%
Contains more Carbs +207.3%
Contains more Other +115.7%
Contains more Water +579.8%
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
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +1236.7%
Contains more Fats +636.4%
Contains more Carbs +207.3%
Contains more Other +115.7%
Contains more Water +579.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +1290.6%
Contains more Polyunsaturated fat +1623.3%
Contains less Saturated Fat -72.4%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +1290.6%
Contains more Polyunsaturated fat +1623.3%
Contains less Saturated Fat -72.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Banana
Banana
Contains more Starch +902.2%
Contains more Maltose +51400%
Contains more Sucrose +305.1%
Contains more Glucose +492.9%
Contains more Fructose +1920.8%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +902.2%
Contains more Maltose +51400%
Contains more Sucrose +305.1%
Contains more Glucose +492.9%
Contains more Fructose +1920.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Banana Opinion
Net carbs 59.49g 20.24g Spelt
Protein 14.57g 1.09g Spelt
Fats 2.43g 0.33g Spelt
Carbs 70.19g 22.84g Spelt
Calories 338kcal 89kcal Spelt
Starch 53.92g 5.38g Spelt
Fructose 0.24g 4.85g Banana
Sugar 6.82g 12.23g Spelt
Fiber 10.7g 2.6g Spelt
Calcium 27mg 5mg Spelt
Iron 4.44mg 0.26mg Spelt
Magnesium 136mg 27mg Spelt
Phosphorus 401mg 22mg Spelt
Potassium 388mg 358mg Spelt
Sodium 8mg 1mg Banana
Zinc 3.28mg 0.15mg Spelt
Copper 0.511mg 0.078mg Spelt
Manganese 2.983mg 0.27mg Spelt
Selenium 11.7µg 1µg Spelt
Vitamin A 10IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.79mg 0.1mg Spelt
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.364mg 0.031mg Spelt
Vitamin B2 0.113mg 0.073mg Spelt
Vitamin B3 6.843mg 0.665mg Spelt
Vitamin B5 1.068mg 0.334mg Spelt
Vitamin B6 0.23mg 0.367mg Banana
Folate 45µg 20µg Spelt
Vitamin K 3.6µg 0.5µg Spelt
Tryptophan 0.132mg 0.009mg Spelt
Threonine 0.443mg 0.028mg Spelt
Isoleucine 0.552mg 0.028mg Spelt
Leucine 1.07mg 0.068mg Spelt
Lysine 0.409mg 0.05mg Spelt
Methionine 0.258mg 0.008mg Spelt
Phenylalanine 0.737mg 0.049mg Spelt
Valine 0.681mg 0.047mg Spelt
Histidine 0.36mg 0.077mg Spelt
Saturated Fat 0.406g 0.112g Banana
Monounsaturated Fat 0.445g 0.032g Spelt
Polyunsaturated fat 1.258g 0.073g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Banana
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
35%
Spelt
16%
Banana
Minerals Daily Need Coverage Score
119%
Spelt
14%
Banana

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 5.41g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.294g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.