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  6. Banana vs. Spelt

Banana vs. Spelt — In-Depth Nutrition Comparison

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Differences between Banana and Spelt

  • Banana is higher in Vitamin B6, Vitamin C, and Potassium, however, Spelt is richer in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Zinc, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 36% higher.

The food types used in this comparison are Bananas, raw and Spelt, cooked.

Infographic

Banana vs Spelt 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.
Banana
Banana
2
:
8
Spelt
Spelt
Contains more Potassium +150.3%
Contains less Sodium -80%
Contains more Calcium +100%
Contains more Iron +542.3%
Contains more Magnesium +81.5%
Contains more Phosphorus +581.8%
Contains more Zinc +733.3%
Contains more Copper +175.6%
Contains more Manganese +304.1%
Contains more Selenium +300%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Potassium +150.3%
Contains less Sodium -80%
Contains more Calcium +100%
Contains more Iron +542.3%
Contains more Magnesium +81.5%
Contains more Phosphorus +581.8%
Contains more Zinc +733.3%
Contains more Copper +175.6%
Contains more Manganese +304.1%
Contains more Selenium +300%

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.
Banana
Banana
8
:
3
Spelt
Spelt
Contains more Vitamin A +1500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B6 +358.8%
Contains more Folate +53.8%
Contains more Vitamin E +160%
Contains more Vitamin B1 +232.3%
Contains more Vitamin B3 +286.5%
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%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +1500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B6 +358.8%
Contains more Folate +53.8%
Contains more Vitamin E +160%
Contains more Vitamin B1 +232.3%
Contains more Vitamin B3 +286.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
2
:
3
Spelt
Spelt
Contains more Water +12.5%
Contains more Other +27.7%
Contains more Protein +404.6%
Contains more Fats +157.6%
Contains more Carbs +15.8%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +12.5%
Contains more Other +27.7%
Contains more Protein +404.6%
Contains more Fats +157.6%
Contains more Carbs +15.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
4
:
1
Spelt
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +263.8%
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
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +263.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Spelt Opinion
Net carbs 20.24g 22.54g Spelt
Protein 1.09g 5.5g Spelt
Fats 0.33g 0.85g Spelt
Carbs 22.84g 26.44g Spelt
Calories 89kcal 127kcal Spelt
Starch 5.38g 19.57g Spelt
Fructose 4.85g Banana
Sugar 12.23g Spelt
Fiber 2.6g 3.9g Spelt
Calcium 5mg 10mg Spelt
Iron 0.26mg 1.67mg Spelt
Magnesium 27mg 49mg Spelt
Phosphorus 22mg 150mg Spelt
Potassium 358mg 143mg Banana
Sodium 1mg 5mg Banana
Zinc 0.15mg 1.25mg Spelt
Copper 0.078mg 0.215mg Spelt
Manganese 0.27mg 1.091mg Spelt
Selenium 1µg 4µg Spelt
Vitamin A 64IU 4IU Banana
Vitamin A RAE 3µg 0µg Banana
Vitamin E 0.1mg 0.26mg Spelt
Vitamin C 8.7mg 0mg Banana
Vitamin B1 0.031mg 0.103mg Spelt
Vitamin B2 0.073mg 0.03mg Banana
Vitamin B3 0.665mg 2.57mg Spelt
Vitamin B5 0.334mg Banana
Vitamin B6 0.367mg 0.08mg Banana
Folate 20µg 13µg Banana
Vitamin K 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g Spelt
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Banana
10%
Spelt
Minerals Daily Need Coverage Score
14%
Banana
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 12.23g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.112g)
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 - 4mg)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.