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  6. Banana vs. Spelt

Banana vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between bananas and spelt

  • Spelt is richer than bananas in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, vitamin B1, magnesium, and selenium.
  • Spelt covers your daily manganese needs 118% more than bananas.
  • Spelt has a higher glycemic index (63) than bananas (48).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +403.7%
Contains more CalciumCalcium +440%
Contains more IronIron +1607.7%
Contains more CopperCopper +555.1%
Contains more ZincZinc +2086.7%
Contains more PhosphorusPhosphorus +1722.7%
Contains more ManganeseManganese +1004.8%
Contains more SeleniumSelenium +1070%
~equal in Potassium ~388mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +1074.2%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +929%
Contains more Vitamin B5Vitamin B5 +219.8%
Contains more Vitamin KVitamin K +620%
Contains more FolateFolate +125%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Spelt DV% diff.
Manganese 0.27mg 2.983mg 118%
Phosphorus 22mg 401mg 54%
Iron 0.26mg 4.44mg 52%
Copper 0.078mg 0.511mg 48%
Vitamin B3 0.665mg 6.843mg 39%
Fiber 2.6g 10.7g 32%
Zinc 0.15mg 3.28mg 28%
Vitamin B1 0.031mg 0.364mg 28%
Protein 1.09g 14.57g 27%
Magnesium 27mg 136mg 26%
Starch 5.38g 53.92g 20%
Selenium 1µg 11.7µg 19%
Carbs 22.84g 70.19g 16%
Vitamin B5 0.334mg 1.068mg 15%
Calories 89kcal 338kcal 12%
Vitamin B6 0.367mg 0.23mg 11%
Vitamin C 8.7mg 0mg 10%
Polyunsaturated fat 0.073g 1.258g 8%
Folate 20µg 45µg 6%
Fructose 4.85g 0.24g 6%
Vitamin E 0.1mg 0.79mg 5%
Fats 0.33g 2.43g 3%
Vitamin B2 0.073mg 0.113mg 3%
Vitamin K 0.5µg 3.6µg 3%
Calcium 5mg 27mg 2%
Choline 9.8mg 2%
Potassium 358mg 388mg 1%
Saturated fat 0.112g 0.406g 1%
Monounsaturated fat 0.032g 0.445g 1%
Protein per 100 calories 1.2g 4.3g N/A
Calories per 10 g protein 817kcal 232kcal N/A
Weight per 100 calories 112g 30g N/A
Unsaturated / Saturated Fat ratio 0.94 4.2 N/A
Net carbs 20.24g 59.49g N/A
Sugar 12.23g 6.82g N/A
Sodium 1mg 8mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.009mg 0.132mg 0%
Threonine 0.028mg 0.443mg 0%
Isoleucine 0.028mg 0.552mg 0%
Leucine 0.068mg 1.07mg 0%
Lysine 0.05mg 0.409mg 0%
Methionine 0.008mg 0.258mg 0%
Phenylalanine 0.049mg 0.737mg 0%
Valine 0.047mg 0.681mg 0%
Histidine 0.077mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
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
Spelt
2
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 SucroseSucrose +305.1%
Contains more GlucoseGlucose +492.9%
Contains more FructoseFructose +1920.8%
Contains more StarchStarch +902.2%
Contains more MaltoseMaltose +51400%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.