Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dates vs. Spelt — In-Depth Nutrition Comparison

Compare

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.

We used Dates, deglet noor and Spelt, uncooked types 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.
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Spelt
7
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 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.
Dates
2
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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Spelt
8
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin A ~10IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Spelt
3
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 +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
Dates
1
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
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 -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
Dates
3
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
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 +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.
Dates Spelt
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Spelt Opinion
Calories 282kcal 338kcal Spelt
Protein 2.45g 14.57g Spelt
Fats 0.39g 2.43g Spelt
Vitamin C 0.4mg 0mg Dates
Net carbs 67.03g 59.49g Dates
Carbs 75.03g 70.19g Dates
Magnesium 43mg 136mg Spelt
Calcium 39mg 27mg Dates
Potassium 656mg 388mg Dates
Iron 1.02mg 4.44mg Spelt
Sugar 63.35g 6.82g Spelt
Fiber 8g 10.7g Spelt
Copper 0.206mg 0.511mg Spelt
Zinc 0.29mg 3.28mg Spelt
Starch 53.92g Spelt
Phosphorus 62mg 401mg Spelt
Sodium 2mg 8mg Dates
Vitamin A 10IU 10IU
Vitamin E 0.05mg 0.79mg Spelt
Manganese 0.262mg 2.983mg Spelt
Selenium 3µg 11.7µg Spelt
Vitamin B1 0.052mg 0.364mg Spelt
Vitamin B2 0.066mg 0.113mg Spelt
Vitamin B3 1.274mg 6.843mg Spelt
Vitamin B5 0.589mg 1.068mg Spelt
Vitamin B6 0.165mg 0.23mg Spelt
Vitamin K 2.7µg 3.6µg Spelt
Folate 19µg 45µg Spelt
Choline 6.3mg Dates
Saturated Fat 0.032g 0.406g Dates
Monounsaturated Fat 0.036g 0.445g Spelt
Polyunsaturated fat 0.019g 1.258g Spelt
Tryptophan 0.012mg 0.132mg Spelt
Threonine 0.043mg 0.443mg Spelt
Isoleucine 0.049mg 0.552mg Spelt
Leucine 0.084mg 1.07mg Spelt
Lysine 0.066mg 0.409mg Spelt
Methionine 0.022mg 0.258mg Spelt
Phenylalanine 0.05mg 0.737mg Spelt
Valine 0.071mg 0.681mg Spelt
Histidine 0.032mg 0.36mg Spelt
Fructose 19.56g 0.24g Dates
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Dates
32%
Spelt
Minerals Daily Need Coverage Score
29%
Dates
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 56.53g)
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 is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.374g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 21)
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/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.