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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.
Cocoa bean
Cocoa bean
9
:
1
Spelt
Spelt
Contains more Calcium +311.1%
Contains more Iron +249.5%
Contains more Magnesium +250%
Contains more Phosphorus +81.5%
Contains more Potassium +546.6%
Contains more Zinc +94.2%
Contains more Copper +605.9%
Contains more Manganese +25.3%
Contains more Selenium +12.8%
Contains less Sodium -57.9%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +311.1%
Contains more Iron +249.5%
Contains more Magnesium +250%
Contains more Phosphorus +81.5%
Contains more Potassium +546.6%
Contains more Zinc +94.2%
Contains more Copper +605.9%
Contains more Manganese +25.3%
Contains more Selenium +12.8%
Contains less Sodium -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.
Cocoa bean
Cocoa bean
2
:
8
Spelt
Spelt
Contains more Vitamin B2 +307.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +690%
Contains more Vitamin B1 +230.9%
Contains more Vitamin B3 +185.1%
Contains more Vitamin B5 +320.5%
Contains more Vitamin B6 +94.9%
Contains more Folate +40.6%
Contains more Vitamin K +50%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
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 B2 +307.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +690%
Contains more Vitamin B1 +230.9%
Contains more Vitamin B3 +185.1%
Contains more Vitamin B5 +320.5%
Contains more Vitamin B6 +94.9%
Contains more Folate +40.6%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Spelt
Spelt
Contains more Protein +24.2%
Contains more Fats +439.1%
Contains more Other +335.8%
Contains more Carbs +20.4%
Contains more Water +308.1%
Cocoa bean
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
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 Protein +24.2%
Contains more Fats +439.1%
Contains more Other +335.8%
Contains more Carbs +20.4%
Contains more Water +308.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +886.5%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +199.5%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +886.5%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +199.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Spelt Opinion
Net carbs 28.5g 59.49g Spelt
Protein 18.1g 14.57g Cocoa bean
Fats 13.1g 2.43g Cocoa bean
Carbs 58.3g 70.19g Spelt
Calories 220kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 1.76g 6.82g Cocoa bean
Fiber 29.8g 10.7g Cocoa bean
Calcium 111mg 27mg Cocoa bean
Iron 15.52mg 4.44mg Cocoa bean
Magnesium 476mg 136mg Cocoa bean
Phosphorus 728mg 401mg Cocoa bean
Potassium 2509mg 388mg Cocoa bean
Sodium 19mg 8mg Spelt
Zinc 6.37mg 3.28mg Cocoa bean
Copper 3.607mg 0.511mg Cocoa bean
Manganese 3.737mg 2.983mg Cocoa bean
Selenium 13.2µg 11.7µg Cocoa bean
Vitamin A 0IU 10IU Spelt
Vitamin E 0.1mg 0.79mg Spelt
Vitamin B1 0.11mg 0.364mg Spelt
Vitamin B2 0.46mg 0.113mg Cocoa bean
Vitamin B3 2.4mg 6.843mg Spelt
Vitamin B5 0.254mg 1.068mg Spelt
Vitamin B6 0.118mg 0.23mg Spelt
Folate 32µg 45µg Spelt
Vitamin K 2.4µg 3.6µg Spelt
Tryptophan 0.271mg 0.132mg Cocoa bean
Threonine 0.716mg 0.443mg Cocoa bean
Isoleucine 0.701mg 0.552mg Cocoa bean
Leucine 1.097mg 1.07mg Cocoa bean
Lysine 0.907mg 0.409mg Cocoa bean
Methionine 0.187mg 0.258mg Spelt
Phenylalanine 0.869mg 0.737mg Cocoa bean
Valine 1.086mg 0.681mg Cocoa bean
Histidine 0.312mg 0.36mg Spelt
Saturated Fat 7.76g 0.406g Spelt
Monounsaturated Fat 4.39g 0.445g Cocoa bean
Polyunsaturated fat 0.42g 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
Cocoa bean 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
21%
Cocoa bean
35%
Spelt
Minerals Daily Need Coverage Score
343%
Cocoa bean
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 7.354g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 5.06g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
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. 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.