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  6. Fruit salad vs. Spelt

Fruit salad vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and spelt

  • The amount of manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, vitamin B1, zinc, and vitamin B5 in spelt is higher than in fruit salad.
  • Spelt covers your daily need for manganese, 123% more than fruit salad.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Spelt, uncooked.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 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 -37.5%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +234.5%
Contains more IronIron +1676%
Contains more CopperCopper +922%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +2764.3%
Contains more ManganeseManganese +1875.5%

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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Spelt
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3209.1%
Contains more Vitamin B2Vitamin B2 +707.1%
Contains more Vitamin B3Vitamin B3 +1822.2%
Contains more Vitamin B5Vitamin B5 +1915.1%
Contains more Vitamin B6Vitamin B6 +751.9%
Contains more FolateFolate +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Spelt DV% diff.
Manganese 0.151mg 2.983mg 123%
Phosphorus 14mg 401mg 55%
Iron 0.25mg 4.44mg 52%
Copper 0.05mg 0.511mg 51%
Vitamin B3 0.356mg 6.843mg 41%
Fiber 1g 10.7g 39%
Magnesium 8mg 136mg 30%
Vitamin B1 0.011mg 0.364mg 29%
Zinc 0.14mg 3.28mg 29%
Protein 0.51g 14.57g 28%
Starch 53.92g 22%
Selenium 11.7µg 21%
Vitamin B5 0.053mg 1.068mg 20%
Carbs 13.05g 70.19g 19%
Vitamin B6 0.027mg 0.23mg 16%
Calories 50kcal 338kcal 14%
Folate 3µg 45µg 11%
Polyunsaturated fat 0.011g 1.258g 8%
Potassium 116mg 388mg 8%
Vitamin B2 0.014mg 0.113mg 8%
Vitamin E 0.79mg 5%
Vitamin C 3.3mg 0mg 4%
Fats 0.03g 2.43g 4%
Vitamin K 3.6µg 3%
Vitamin A 30µg 0µg 3%
Calcium 11mg 27mg 2%
Saturated fat 0.004g 0.406g 2%
Monounsaturated fat 0.005g 0.445g 1%
Net carbs 12.05g 59.49g N/A
Sugar 6.82g N/A
Sodium 5mg 8mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +681.8%
Contains more ProteinProtein +2756.9%
Contains more FatsFats +8000%
Contains more CarbsCarbs +437.9%
Contains more OtherOther +588.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99%
Contains more Mono. FatMonounsaturated fat +8800%
Contains more Poly. FatPolyunsaturated fat +11336.4%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.