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  6. Cocoa bean vs. Spelt

Cocoa bean vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between cocoa bean and spelt?

  • Cocoa bean is richer in copper, iron, magnesium, fiber, potassium, phosphorus, manganese, and zinc, yet spelt is richer in vitamin B3.
  • Cocoa bean's daily need coverage for copper is 344% higher.
  • Cocoa bean has 19 times more saturated fat than spelt. Cocoa bean has 7.76g of saturated fat, while spelt has 0.406g.

We used Cocoa, dry powder, unsweetened, processed with alkali and Spelt, uncooked types in this comparison.

Infographic

Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Spelt
Spelt
1
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 more MagnesiumMagnesium +250%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +546.6%
Contains more IronIron +249.5%
Contains more CopperCopper +605.9%
Contains more ZincZinc +94.2%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +25.3%
Contains more SeleniumSelenium +12.8%
Contains less SodiumSodium -57.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +307.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +230.9%
Contains more Vitamin B3Vitamin B3 +185.1%
Contains more Vitamin B5Vitamin B5 +320.5%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +40.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Spelt DV% diff.
Copper 3.607mg 0.511mg 344%
Iron 15.52mg 4.44mg 139%
Magnesium 476mg 136mg 81%
Fiber 29.8g 10.7g 76%
Potassium 2509mg 388mg 62%
Phosphorus 728mg 401mg 47%
Manganese 3.737mg 2.983mg 33%
Saturated fat 7.76g 0.406g 33%
Zinc 6.37mg 3.28mg 28%
Vitamin B3 2.4mg 6.843mg 28%
Vitamin B2 0.46mg 0.113mg 27%
Starch 53.92g 22%
Vitamin B1 0.11mg 0.364mg 21%
Caffeine 78mg 20%
Fats 13.1g 2.43g 16%
Vitamin B5 0.254mg 1.068mg 16%
Monounsaturated fat 4.39g 0.445g 10%
Vitamin B6 0.118mg 0.23mg 9%
Calcium 111mg 27mg 8%
Protein 18.1g 14.57g 7%
Polyunsaturated fat 0.42g 1.258g 6%
Calories 220kcal 338kcal 6%
Vitamin E 0.1mg 0.79mg 5%
Carbs 58.3g 70.19g 4%
Selenium 13.2µg 11.7µg 3%
Folate 32µg 45µg 3%
Choline 11.4mg 2%
Vitamin K 2.4µg 3.6µg 1%
Net carbs 28.5g 59.49g N/A
Sugar 1.76g 6.82g N/A
Sodium 19mg 8mg 0%
Tryptophan 0.271mg 0.132mg 0%
Threonine 0.716mg 0.443mg 0%
Isoleucine 0.701mg 0.552mg 0%
Leucine 1.097mg 1.07mg 0%
Lysine 0.907mg 0.409mg 0%
Methionine 0.187mg 0.258mg 0%
Phenylalanine 0.869mg 0.737mg 0%
Valine 1.086mg 0.681mg 0%
Histidine 0.312mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Spelt
Spelt
2
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 ProteinProtein +24.2%
Contains more FatsFats +439.1%
Contains more OtherOther +335.8%
Contains more CarbsCarbs +20.4%
Contains more WaterWater +308.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +886.5%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +199.5%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.