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  6. Banana vs. Spelt

Banana vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Banana and Spelt

  • 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.

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

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
1
:
9
Spelt
Spelt
Contains less Sodium -87.5%
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%
Equal in Potassium - 388
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -87.5%
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%
Equal in Potassium - 388

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
4
:
7
Spelt
Spelt
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.6%
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%
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.6%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
:
2
Spelt
Spelt
Contains more Sucrose +305.1%
Contains more Glucose +492.9%
Contains more Fructose +1920.8%
Contains more Starch +902.2%
Contains more Maltose +51400%
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
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
Contains more Sucrose +305.1%
Contains more Glucose +492.9%
Contains more Fructose +1920.8%
Contains more Starch +902.2%
Contains more Maltose +51400%

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

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

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
35%
Spelt
Minerals Daily Need Coverage Score
14%
Banana
119%
Spelt

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. 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/169745/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.