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Fajita vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between fajita and spelt

  • Fajita has more vitamin B12, while spelt has more manganese, copper, iron, fiber, magnesium, vitamin B1, and phosphorus.
  • Spelt covers your daily need for manganese, 127% more than fajita.
  • Fajita has a lower glycemic index. The glycemic index of fajita is 42, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison USDA Commodity, chicken fajita strips, frozen and Spelt, uncooked.

Infographic

Fajita vs Spelt 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.
Fajita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Spelt
9
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 SeleniumSelenium +42.7%
Contains more MagnesiumMagnesium +518.2%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +348.5%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +139.4%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +4419.7%

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.
Fajita
4
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +259.1%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +1025%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Spelt
1
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 ProteinProtein +27.4%
Contains more FatsFats +135.8%
Contains more WaterWater +540.7%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +3047.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 more Mono. FatMonounsaturated fat +424.3%
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +15.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fajita Spelt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fajita Spelt DV% diff.
Manganese 0.066mg 2.983mg 127%
Copper 0.03mg 0.511mg 53%
Iron 0.99mg 4.44mg 43%
Fiber 0g 10.7g 43%
Sodium 799mg 8mg 34%
Cholesterol 88mg 0mg 29%
Magnesium 22mg 136mg 27%
Carbs 2.23g 70.19g 23%
Vitamin B12 0.54µg 0µg 23%
Starch 53.92g 22%
Vitamin B1 0.1mg 0.364mg 22%
Phosphorus 277mg 401mg 18%
Zinc 1.37mg 3.28mg 17%
Vitamin B3 4.779mg 6.843mg 13%
Vitamin B6 0.387mg 0.23mg 12%
Choline 67.8mg 12%
Folate 4µg 45µg 10%
Calories 135kcal 338kcal 10%
Selenium 16.7µg 11.7µg 9%
Vitamin B2 0.213mg 0.113mg 8%
Protein 18.56g 14.57g 8%
Vitamin B5 0.726mg 1.068mg 7%
Fats 5.73g 2.43g 5%
Monounsaturated fat 2.333g 0.445g 5%
Saturated fat 1.596g 0.406g 5%
Vitamin E 0.22mg 0.79mg 4%
Potassium 284mg 388mg 3%
Vitamin K 0.2µg 3.6µg 3%
Polyunsaturated fat 1.089g 1.258g 1%
Calcium 13mg 27mg 1%
Net carbs 2.23g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.2mg 0.132mg 0%
Threonine 0.452mg 0.443mg 0%
Isoleucine 0.813mg 0.552mg 0%
Leucine 1.56mg 1.07mg 0%
Lysine 1.857mg 0.409mg 0%
Methionine 0.552mg 0.258mg 0%
Phenylalanine 0.763mg 0.737mg 0%
Valine 0.847mg 0.681mg 0%
Histidine 0.68mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fajita 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
31%
Fajita
32%
Spelt
Minerals Daily Need Coverage Score
45%
Fajita
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 791mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 1.19g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 21)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.