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Dates vs. Spelt — In-Depth Nutrition Comparison

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How are Dates and Spelt different?

  • Dates are richer in Fiber, Potassium, and Vitamin B6, while Spelt is higher in Manganese, Phosphorus, Zinc, Iron, and Vitamin B3.
  • Spelt covers your daily need of Manganese 36% more than Dates .
  • Dates contain 5 times more Potassium than Spelt. Dates contain 656mg of Potassium, while Spelt contains 143mg.

Dates, deglet noor and Spelt, cooked types were used in this article.

Infographic

Dates  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.
:
7
Spelt
Contains more Calcium +290%
Contains more Potassium +358.7%
Contains less Sodium -60%
Contains more Iron +63.7%
Contains more Magnesium +14%
Contains more Phosphorus +141.9%
Contains more Zinc +331%
Contains more Manganese +316.4%
Contains more Selenium +33.3%
Equal in Copper - 0.215
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +290%
Contains more Potassium +358.7%
Contains less Sodium -60%
Contains more Iron +63.7%
Contains more Magnesium +14%
Contains more Phosphorus +141.9%
Contains more Zinc +331%
Contains more Manganese +316.4%
Contains more Selenium +33.3%
Equal in Copper - 0.215

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.
:
3
Spelt
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B6 +106.3%
Contains more Folate +46.2%
Contains more Vitamin E +420%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +101.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 +150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B6 +106.3%
Contains more Folate +46.2%
Contains more Vitamin E +420%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +101.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Spelt
Contains more Carbs +183.8%
Contains more Other +146.2%
Contains more Protein +124.5%
Contains more Fats +117.9%
Contains more Water +224.2%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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 Carbs +183.8%
Contains more Other +146.2%
Contains more Protein +124.5%
Contains more Fats +117.9%
Contains more Water +224.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
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 +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates 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 Dates Spelt Opinion
Net carbs 67.03g 22.54g Dates
Protein 2.45g 5.5g Spelt
Fats 0.39g 0.85g Spelt
Carbs 75.03g 26.44g Dates
Calories 282kcal 127kcal Dates
Starch 19.57g Spelt
Fructose 19.56g Dates
Sugar 63.35g Spelt
Fiber 8g 3.9g Dates
Calcium 39mg 10mg Dates
Iron 1.02mg 1.67mg Spelt
Magnesium 43mg 49mg Spelt
Phosphorus 62mg 150mg Spelt
Potassium 656mg 143mg Dates
Sodium 2mg 5mg Dates
Zinc 0.29mg 1.25mg Spelt
Copper 0.206mg 0.215mg Spelt
Manganese 0.262mg 1.091mg Spelt
Selenium 3µg 4µg Spelt
Vitamin A 10IU 4IU Dates
Vitamin E 0.05mg 0.26mg Spelt
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.103mg Spelt
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 2.57mg Spelt
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.08mg Dates
Folate 19µg 13µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Spelt
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

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

People also compare

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
12%
Dates
10%
Spelt
Minerals Daily Need Coverage Score
29%
Dates
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.