Spelt vs. Basil — In-Depth Nutrition Comparison
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A recap on differences between Spelt and Basil
- Spelt has more Phosphorus, Vitamin B3, Fiber, and Selenium, however, Basil is higher in Vitamin A RAE, Vitamin C, Copper, Iron, Calcium, and Folate.
- Basil covers your daily Vitamin A RAE needs 29% more than Spelt.
- Basil contains 13 times less Selenium than Spelt. Spelt contains 4µg of Selenium, while Basil contains 0.3µg.
Food varieties used in this article are Spelt, cooked and Basil, fresh.
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.
Contains
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Phosphorus
+167.9%
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Zinc
+54.3%
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Selenium
+1233.3%
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Calcium
+1670%
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Iron
+89.8%
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Magnesium
+30.6%
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Potassium
+106.3%
Contains
less
Sodium
-20%
Contains
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Copper
+79.1%
Equal in Manganese - 1.148
Contains
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Phosphorus
+167.9%
Contains
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Zinc
+54.3%
Contains
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Selenium
+1233.3%
Contains
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Calcium
+1670%
Contains
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Iron
+89.8%
Contains
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Magnesium
+30.6%
Contains
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Potassium
+106.3%
Contains
less
Sodium
-20%
Contains
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Copper
+79.1%
Equal in Manganese - 1.148
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.
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Contains
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Vitamin B1
+202.9%
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Vitamin B3
+184.9%
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Vitamin A
+131775%
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Vitamin E
+207.7%
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Vitamin C
+∞%
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Vitamin B2
+153.3%
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Vitamin B6
+93.8%
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Folate
+423.1%
Contains
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Vitamin B1
+202.9%
Contains
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Vitamin B3
+184.9%
Contains
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Vitamin A
+131775%
Contains
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Vitamin E
+207.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+153.3%
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Vitamin B6
+93.8%
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Folate
+423.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+74.6%
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Fats
+32.8%
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Carbs
+897.7%
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Water
+38.3%
Contains
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Other
+130.8%
Contains
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Protein
+74.6%
Contains
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Fats
+32.8%
Contains
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Carbs
+897.7%
Contains
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Water
+38.3%
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Other
+130.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 1.05g |
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| Protein | 5.5g | 3.15g |
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| Fats | 0.85g | 0.64g |
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| Carbs | 26.44g | 2.65g |
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| Calories | 127kcal | 23kcal |
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| Starch | 19.57g |
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| Fructose | 0.02g |
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| Sugar | 0.3g |
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| Fiber | 3.9g | 1.6g |
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| Calcium | 10mg | 177mg |
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| Iron | 1.67mg | 3.17mg |
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| Magnesium | 49mg | 64mg |
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| Phosphorus | 150mg | 56mg |
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| Potassium | 143mg | 295mg |
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| Sodium | 5mg | 4mg |
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| Zinc | 1.25mg | 0.81mg |
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| Copper | 0.215mg | 0.385mg |
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| Manganese | 1.091mg | 1.148mg |
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| Selenium | 4µg | 0.3µg |
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| Vitamin A | 4IU | 5275IU |
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| Vitamin A RAE | 0µg | 264µg |
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| Vitamin E | 0.26mg | 0.8mg |
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| Vitamin C | 0mg | 18mg |
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| Vitamin B1 | 0.103mg | 0.034mg |
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| Vitamin B2 | 0.03mg | 0.076mg |
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| Vitamin B3 | 2.57mg | 0.902mg |
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| Vitamin B5 | 0.209mg |
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| Vitamin B6 | 0.08mg | 0.155mg |
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| Folate | 13µg | 68µg |
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| Vitamin K | 414.8µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.104mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.191mg |
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| Lysine | 0.11mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.127mg |
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| Histidine | 0.051mg |
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| Saturated Fat | 0.041g |
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| Monounsaturated Fat | 0.088g |
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| Polyunsaturated fat | 0.389g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
131%
Minerals Daily Need Coverage Score
45%
57%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 7)
Which food is cheaper?
Spelt is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.