Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dates
  5. Compare
  6. Dates vs. Spelt

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
Dates
3
:
7
Spelt
Spelt
Contains more Calcium +44.4%
Contains more Potassium +69.1%
Contains less Sodium -75%
Contains more Iron +335.3%
Contains more Magnesium +216.3%
Contains more Phosphorus +546.8%
Contains more Zinc +1031%
Contains more Copper +148.1%
Contains more Manganese +1038.5%
Contains more Selenium +290%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +44.4%
Contains more Potassium +69.1%
Contains less Sodium -75%
Contains more Iron +335.3%
Contains more Magnesium +216.3%
Contains more Phosphorus +546.8%
Contains more Zinc +1031%
Contains more Copper +148.1%
Contains more Manganese +1038.5%
Contains more Selenium +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
Dates
2
:
8
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +437.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +136.8%
Contains more Vitamin K +33.3%
Equal in Vitamin A - 10
Dates
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%
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 C +∞%
Contains more Vitamin E +1480%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +437.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +136.8%
Contains more Vitamin K +33.3%
Equal in Vitamin A - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Spelt
Spelt
Contains more Water +86.3%
Contains more Protein +494.7%
Contains more Fats +523.1%
Contains more Other +11.9%
Equal in Carbs - 70.19
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 Water +86.3%
Contains more Protein +494.7%
Contains more Fats +523.1%
Contains more Other +11.9%
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Spelt
Spelt
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +6521.1%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +6521.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Spelt
Spelt
Contains more Sucrose +3940.7%
Contains more Glucose +2265.5%
Contains more Fructose +8050%
Contains more Starch +∞%
Contains more Maltose +4191.7%
Dates
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
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 Sucrose +3940.7%
Contains more Glucose +2265.5%
Contains more Fructose +8050%
Contains more Starch +∞%
Contains more Maltose +4191.7%

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
Net carbs 67.03g 59.49g Dates
Protein 2.45g 14.57g Spelt
Fats 0.39g 2.43g Spelt
Carbs 75.03g 70.19g Dates
Calories 282kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 19.56g 0.24g Dates
Sugar 63.35g 6.82g Spelt
Fiber 8g 10.7g Spelt
Calcium 39mg 27mg Dates
Iron 1.02mg 4.44mg Spelt
Magnesium 43mg 136mg Spelt
Phosphorus 62mg 401mg Spelt
Potassium 656mg 388mg Dates
Sodium 2mg 8mg Dates
Zinc 0.29mg 3.28mg Spelt
Copper 0.206mg 0.511mg Spelt
Manganese 0.262mg 2.983mg Spelt
Selenium 3µg 11.7µg Spelt
Vitamin A 10IU 10IU
Vitamin E 0.05mg 0.79mg Spelt
Vitamin C 0.4mg 0mg Dates
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
Folate 19µg 45µg Spelt
Vitamin K 2.7µg 3.6µg 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
Saturated Fat 0.032g 0.406g Dates
Monounsaturated Fat 0.036g 0.445g Spelt
Polyunsaturated fat 0.019g 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
Dates 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
12%
Dates
35%
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.