Avocado vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between avocadoes and spelt?
- Spelt is richer than avocadoes in manganese, phosphorus, iron, copper, vitamin B3, magnesium, vitamin B1, zinc, selenium, and fiber.
- Spelt's daily need coverage for manganese is 124% more.
- The glycemic index of avocadoes is lower.
We used Avocados, raw, all commercial varieties and Spelt, uncooked types in this article.
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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 more PotassiumPotassium | +25% |
| Contains less SodiumSodium | -12.5% |
| Contains more MagnesiumMagnesium | +369% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +707.3% |
| Contains more CopperCopper | +168.9% |
| Contains more ZincZinc | +412.5% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains more ManganeseManganese | +2000.7% |
| Contains more SeleniumSelenium | +2825% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +162% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +11.7% |
| Contains more Vitamin KVitamin K | +483.3% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +443.3% |
| Contains more Vitamin B3Vitamin B3 | +293.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.142mg | 2.983mg | 124% |
| Phosphorus | 52mg | 401mg | 50% |
| Iron | 0.55mg | 4.44mg | 49% |
| Copper | 0.19mg | 0.511mg | 36% |
| Vitamin B3 | 1.738mg | 6.843mg | 32% |
| Protein | 2g | 14.57g | 25% |
| Magnesium | 29mg | 136mg | 25% |
| Vitamin B1 | 0.067mg | 0.364mg | 25% |
| Zinc | 0.64mg | 3.28mg | 24% |
| Monounsaturated fat | 9.799g | 0.445g | 23% |
| Starch | 0.11g | 53.92g | 22% |
| Carbs | 8.53g | 70.19g | 21% |
| Selenium | 0.4µg | 11.7µg | 21% |
| Fats | 14.66g | 2.43g | 19% |
| Fiber | 6.7g | 10.7g | 16% |
| Vitamin K | 21µg | 3.6µg | 15% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin E | 2.07mg | 0.79mg | 9% |
| Folate | 81µg | 45µg | 9% |
| Calories | 160kcal | 338kcal | 9% |
| Saturated fat | 2.126g | 0.406g | 8% |
| Vitamin B5 | 1.389mg | 1.068mg | 6% |
| Polyunsaturated fat | 1.816g | 1.258g | 4% |
| Choline | 14.2mg | 3% | |
| Potassium | 485mg | 388mg | 3% |
| Calcium | 12mg | 27mg | 2% |
| Vitamin B6 | 0.257mg | 0.23mg | 2% |
| Vitamin B2 | 0.13mg | 0.113mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 59.49g | N/A |
| Sugar | 0.66g | 6.82g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Tryptophan | 0.025mg | 0.132mg | 0% |
| Threonine | 0.073mg | 0.443mg | 0% |
| Isoleucine | 0.084mg | 0.552mg | 0% |
| Leucine | 0.143mg | 1.07mg | 0% |
| Lysine | 0.132mg | 0.409mg | 0% |
| Methionine | 0.038mg | 0.258mg | 0% |
| Phenylalanine | 0.097mg | 0.737mg | 0% |
| Valine | 0.107mg | 0.681mg | 0% |
| Histidine | 0.049mg | 0.36mg | 0% |
| Fructose | 0.12g | 0.24g | 0% |
| Omega-3 - ALA | 0.111g | 0.065g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +503.3% |
| Contains more WaterWater | +564.5% |
| Contains more ProteinProtein | +628.5% |
| Contains more CarbsCarbs | +722.9% |
| Contains more OtherOther | +13.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2102% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
| Contains less Sat. FatSaturated fat | -80.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +48918.2% |
| Contains more SucroseSucrose | +883.3% |
| Contains more GlucoseGlucose | +127% |
| Contains more FructoseFructose | +100% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g