Dates vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between dates and spelt?
- Spelt is richer than dates in manganese, phosphorus, iron, vitamin B3, copper, zinc, vitamin B1, magnesium, selenium, and fiber.
- Spelt's daily need coverage for manganese is 118% more.
- The glycemic index of dates is lower.
We used Dates, deglet noor and Spelt, uncooked types in this article.
Infographic
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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.
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +69.1% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +216.3% |
| Contains more IronIron | +335.3% |
| Contains more CopperCopper | +148.1% |
| Contains more ZincZinc | +1031% |
| Contains more PhosphorusPhosphorus | +546.8% |
| Contains more ManganeseManganese | +1038.5% |
| Contains more SeleniumSelenium | +290% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1480% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B2Vitamin B2 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +437.1% |
| Contains more Vitamin B5Vitamin B5 | +81.3% |
| Contains more Vitamin B6Vitamin B6 | +39.4% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +136.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +86.3% |
| Contains more ProteinProtein | +494.7% |
| Contains more FatsFats | +523.1% |
| Contains more OtherOther | +11.9% |
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +1136.1% |
| Contains more Poly. FatPolyunsaturated fat | +6521.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3940.7% |
| Contains more GlucoseGlucose | +2265.5% |
| Contains more FructoseFructose | +8050% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +4191.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.262mg | 2.983mg | 118% |
| Phosphorus | 62mg | 401mg | 48% |
| Iron | 1.02mg | 4.44mg | 43% |
| Vitamin B3 | 1.274mg | 6.843mg | 35% |
| Copper | 0.206mg | 0.511mg | 34% |
| Zinc | 0.29mg | 3.28mg | 27% |
| Vitamin B1 | 0.052mg | 0.364mg | 26% |
| Fructose | 19.56g | 0.24g | 24% |
| Protein | 2.45g | 14.57g | 24% |
| Magnesium | 43mg | 136mg | 22% |
| Starch | 53.92g | 22% | |
| Selenium | 3µg | 11.7µg | 16% |
| Fiber | 8g | 10.7g | 11% |
| Vitamin B5 | 0.589mg | 1.068mg | 10% |
| Potassium | 656mg | 388mg | 8% |
| Polyunsaturated fat | 0.019g | 1.258g | 8% |
| Folate | 19µg | 45µg | 7% |
| Vitamin B6 | 0.165mg | 0.23mg | 5% |
| Vitamin E | 0.05mg | 0.79mg | 5% |
| Vitamin B2 | 0.066mg | 0.113mg | 4% |
| Calories | 282kcal | 338kcal | 3% |
| Fats | 0.39g | 2.43g | 3% |
| Carbs | 75.03g | 70.19g | 2% |
| Saturated fat | 0.032g | 0.406g | 2% |
| Calcium | 39mg | 27mg | 1% |
| Vitamin K | 2.7µg | 3.6µg | 1% |
| Choline | 6.3mg | 1% | |
| Monounsaturated fat | 0.036g | 0.445g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 59.49g | N/A |
| Sugar | 63.35g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Tryptophan | 0.012mg | 0.132mg | 0% |
| Threonine | 0.043mg | 0.443mg | 0% |
| Isoleucine | 0.049mg | 0.552mg | 0% |
| Leucine | 0.084mg | 1.07mg | 0% |
| Lysine | 0.066mg | 0.409mg | 0% |
| Methionine | 0.022mg | 0.258mg | 0% |
| Phenylalanine | 0.05mg | 0.737mg | 0% |
| Valine | 0.071mg | 0.681mg | 0% |
| Histidine | 0.032mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
29%
119%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 56.53g)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.374g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)