Dried fruit vs. Spelt — In-Depth Nutrition Comparison
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Important differences between dried fruit and spelt
- Dried fruit has more vitamin A, vitamin E, and potassium; however, spelt is richer in manganese, phosphorus, vitamin B1, vitamin B3, zinc, magnesium, and iron.
- Spelt's daily need coverage for manganese is 119% more.
- Dried fruit contains 360 times more vitamin A than spelt. Dried fruit contains 3604IU of vitamin A, while spelt contains 10IU.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of dried fruit is 31.
The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Spelt, uncooked.
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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 | +103.7% |
| Contains more PotassiumPotassium | +199.5% |
| Contains more MagnesiumMagnesium | +325% |
| Contains more IronIron | +66.9% |
| Contains more CopperCopper | +49% |
| Contains more ZincZinc | +741% |
| Contains more PhosphorusPhosphorus | +464.8% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +1169.4% |
| Contains more SeleniumSelenium | +431.8% |
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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +448.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2326.7% |
| Contains more Vitamin B2Vitamin B2 | +52.7% |
| Contains more Vitamin B3Vitamin B3 | +164.3% |
| Contains more Vitamin B5Vitamin B5 | +107% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin KVitamin K | +16.1% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.235mg | 2.983mg | 119% |
| Phosphorus | 71mg | 401mg | 47% |
| Vitamin B1 | 0.015mg | 0.364mg | 29% |
| Vitamin B3 | 2.589mg | 6.843mg | 27% |
| Zinc | 0.39mg | 3.28mg | 26% |
| Magnesium | 32mg | 136mg | 25% |
| Vitamin E | 4.33mg | 0.79mg | 24% |
| Potassium | 1162mg | 388mg | 23% |
| Iron | 2.66mg | 4.44mg | 22% |
| Protein | 3.39g | 14.57g | 22% |
| Starch | 0.35g | 53.92g | 22% |
| Vitamin A | 180µg | 0µg | 20% |
| Copper | 0.343mg | 0.511mg | 19% |
| Selenium | 2.2µg | 11.7µg | 17% |
| Fructose | 12.47g | 0.24g | 15% |
| Fiber | 7.3g | 10.7g | 14% |
| Vitamin B5 | 0.516mg | 1.068mg | 11% |
| Folate | 10µg | 45µg | 9% |
| Polyunsaturated fat | 0.074g | 1.258g | 8% |
| Vitamin B6 | 0.143mg | 0.23mg | 7% |
| Calories | 241kcal | 338kcal | 5% |
| Fats | 0.51g | 2.43g | 3% |
| Calcium | 55mg | 27mg | 3% |
| Carbs | 62.64g | 70.19g | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin B2 | 0.074mg | 0.113mg | 3% |
| Saturated fat | 0.017g | 0.406g | 2% |
| Monounsaturated fat | 0.074g | 0.445g | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Net carbs | 55.34g | 59.49g | N/A |
| Sugar | 53.44g | 6.82g | N/A |
| Sodium | 10mg | 8mg | 0% |
| Vitamin K | 3.1µg | 3.6µg | 0% |
| Tryptophan | 0.016mg | 0.132mg | 0% |
| Threonine | 0.073mg | 0.443mg | 0% |
| Isoleucine | 0.063mg | 0.552mg | 0% |
| Leucine | 0.105mg | 1.07mg | 0% |
| Lysine | 0.083mg | 0.409mg | 0% |
| Methionine | 0.015mg | 0.258mg | 0% |
| Phenylalanine | 0.062mg | 0.737mg | 0% |
| Valine | 0.078mg | 0.681mg | 0% |
| Histidine | 0.047mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +180.3% |
| Contains more OtherOther | +43.6% |
| Contains more ProteinProtein | +329.8% |
| Contains more FatsFats | +376.5% |
| Contains more CarbsCarbs | +12.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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 | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +501.4% |
| Contains more Poly. FatPolyunsaturated fat | +1600% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +1237.3% |
| Contains more GlucoseGlucose | +3838.1% |
| Contains more FructoseFructose | +5095.8% |
| Contains more StarchStarch | +15305.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g