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Spelt vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 6.72g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.377g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (65)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Couscous
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Spelt
4
Couscous
Mineral Summary Score
60
Spelt
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
Contains more Iron +1068.4%
Contains more Calcium +237.5%
Contains more Potassium +569%
Contains more Magnesium +1600%
Contains more Copper +1146.3%
Contains more Zinc +1161.5%
Contains more Phosphorus +1722.7%
Contains less Sodium -37.5%
Contains more Iron +1068.4%
Contains more Calcium +237.5%
Contains more Potassium +569%
Contains more Magnesium +1600%
Contains more Copper +1146.3%
Contains more Zinc +1161.5%
Contains more Phosphorus +1722.7%
Contains less Sodium -37.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Vitamin K +3500%
Contains more Vitamin A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Vitamin K +3500%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
23%
Couscous
Carbohydrates
70%
Spelt
23%
Couscous
Fats
11%
Spelt
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Couscous Opinion
Calories 338 112 Spelt
Protein 14.57 3.79 Spelt
Fats 2.43 0.16 Spelt
Vitamin C 0 0
Carbs 70.19 23.22 Spelt
Cholesterol 0 0
Vitamin D 0 Couscous
Iron 4.44 0.38 Spelt
Calcium 27 8 Spelt
Potassium 388 58 Spelt
Magnesium 136 8 Spelt
Sugars 6.82 0.1 Spelt
Fiber 10.7 1.4 Spelt
Copper 0.511 0.041 Spelt
Zinc 3.28 0.26 Spelt
Starch 53.92 Spelt
Phosphorus 401 22 Spelt
Sodium 8 5 Couscous
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.13 Spelt
Vitamin D 0 Couscous
Vitamin B1 0.364 0.063 Spelt
Vitamin B2 0.113 0.027 Spelt
Vitamin B3 6.843 0.983 Spelt
Vitamin B5 1.068 0.371 Spelt
Vitamin B6 0.23 0.051 Spelt
Vitamin B12 0 0
Vitamin K 3.6 0.1 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.406 0.029 Couscous
Monounsaturated Fat 0.445 0.022 Spelt
Polyunsaturated fat 1.258 0.064 Spelt
Tryptophan 0.132 0.049 Spelt
Threonine 0.443 0.1 Spelt
Isoleucine 0.552 0.147 Spelt
Leucine 1.07 0.259 Spelt
Lysine 0.409 0.073 Spelt
Methionine 0.258 0.059 Spelt
Phenylalanine 0.737 0.184 Spelt
Valine 0.681 0.162 Spelt
Histidine 0.36 0.077 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.