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  6. Feijoa vs. Spelt

Feijoa vs. Spelt — In-Depth Nutrition Comparison

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The main differences between feijoa and spelt

  • Feijoa has more vitamin C; however, spelt has more manganese, phosphorus, iron, copper, vitamin B3, magnesium, vitamin B1, zinc, and fiber.
  • Daily need coverage for manganese for spelt is 126% higher.
  • Spelt has a higher glycemic index than feijoa.

Food types used in this article are Feijoa, raw and Spelt, uncooked.

Infographic

Feijoa 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.
Feijoa
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Spelt
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 less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +1411.1%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +3071.4%
Contains more CopperCopper +1319.4%
Contains more ZincZinc +5366.7%
Contains more PhosphorusPhosphorus +2010.5%
Contains more ManganeseManganese +3451.2%

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.
Feijoa
Feijoa
1
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Spelt
Spelt
7
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +393.8%
Contains more Vitamin B1Vitamin B1 +5966.7%
Contains more Vitamin B2Vitamin B2 +527.8%
Contains more Vitamin B3Vitamin B3 +2219.7%
Contains more Vitamin B5Vitamin B5 +358.4%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more FolateFolate +95.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.6µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Feijoa Spelt DV% diff.
Manganese 0.084mg 2.983mg 126%
Phosphorus 19mg 401mg 55%
Iron 0.14mg 4.44mg 54%
Copper 0.036mg 0.511mg 53%
Vitamin B3 0.295mg 6.843mg 41%
Vitamin C 32.9mg 0mg 37%
Vitamin B1 0.006mg 0.364mg 30%
Magnesium 9mg 136mg 30%
Zinc 0.06mg 3.28mg 29%
Protein 0.71g 14.57g 28%
Starch 0g 53.92g 22%
Selenium 11.7µg 21%
Carbs 15.21g 70.19g 18%
Fiber 6.4g 10.7g 17%
Vitamin B5 0.233mg 1.068mg 17%
Calories 61kcal 338kcal 14%
Vitamin B6 0.067mg 0.23mg 13%
Polyunsaturated fat 0.136g 1.258g 7%
Vitamin B2 0.018mg 0.113mg 7%
Potassium 172mg 388mg 6%
Folate 23µg 45µg 6%
Vitamin E 0.16mg 0.79mg 4%
Fructose 2.95g 0.24g 3%
Fats 0.42g 2.43g 3%
Calcium 17mg 27mg 1%
Saturated fat 0.104g 0.406g 1%
Monounsaturated fat 0.056g 0.445g 1%
Net carbs 8.81g 59.49g N/A
Sugar 8.2g 6.82g N/A
Sodium 3mg 8mg 0%
Vitamin K 3.5µg 3.6µg 0%
Tryptophan 0.007mg 0.132mg 0%
Threonine 0.019mg 0.443mg 0%
Isoleucine 0.019mg 0.552mg 0%
Leucine 0.028mg 1.07mg 0%
Lysine 0.038mg 0.409mg 0%
Methionine 0.007mg 0.258mg 0%
Phenylalanine 0.019mg 0.737mg 0%
Valine 0.019mg 0.681mg 0%
Histidine 0.009mg 0.36mg 0%
Omega-3 - ALA 0.029g 0.065g N/A
Omega-6 - Linoleic acid 0.107g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feijoa
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Spelt
Spelt
4
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 +655.7%
Contains more ProteinProtein +1952.1%
Contains more FatsFats +478.6%
Contains more CarbsCarbs +361.5%
Contains more OtherOther +371.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feijoa
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Spelt
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 -74.4%
Contains more Mono. FatMonounsaturated fat +694.6%
Contains more Poly. FatPolyunsaturated fat +825%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Feijoa
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
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 +396.6%
Contains more GlucoseGlucose +176.2%
Contains more FructoseFructose +1129.2%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.