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

Heart of palm vs. Spelt — In-Depth Nutrition Comparison

Compare

Important differences between heart of palm and spelt

  • Heart of palm has more vitamin B6, potassium, and copper; however, spelt is richer in phosphorus, vitamin B3, fiber, iron, magnesium, vitamin B1, and selenium.
  • Heart of palm's daily need coverage for vitamin B6 is 45% more.
  • Heart of palm contains 5 times more potassium than spelt. Heart of palm contains 1806mg of potassium, while spelt contains 388mg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Spelt, uncooked.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Spelt
Spelt
7
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 PotassiumPotassium +365.5%
Contains more CopperCopper +26%
Contains more ZincZinc +13.7%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +50%
Contains more IronIron +162.7%
Contains more PhosphorusPhosphorus +186.4%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +1571.4%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Spelt
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B6Vitamin B6 +252.2%
Contains more Vitamin EVitamin E +58%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B3Vitamin B3 +660.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Spelt DV% diff.
Manganese 2.983mg 130%
Vitamin B6 0.81mg 0.23mg 45%
Potassium 1806mg 388mg 42%
Phosphorus 140mg 401mg 37%
Vitamin B3 0.9mg 6.843mg 37%
Fiber 1.5g 10.7g 37%
Iron 1.69mg 4.44mg 34%
Magnesium 10mg 136mg 30%
Vitamin B1 0.05mg 0.364mg 26%
Protein 2.7g 14.57g 24%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 0.7µg 11.7µg 20%
Carbs 25.61g 70.19g 15%
Copper 0.644mg 0.511mg 15%
Calories 115kcal 338kcal 11%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.089g 1.258g 8%
Vitamin B2 0.18mg 0.113mg 5%
Folate 24µg 45µg 5%
Zinc 3.73mg 3.28mg 4%
Fats 0.2g 2.43g 3%
Vitamin K 0µg 3.6µg 3%
Vitamin E 0.5mg 0.79mg 2%
Saturated fat 0.046g 0.406g 2%
Monounsaturated fat 0.005g 0.445g 1%
Calcium 18mg 27mg 1%
Net carbs 24.11g 59.49g N/A
Sugar 17.16g 6.82g N/A
Sodium 14mg 8mg 0%
Vitamin A 3µg 0µg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Spelt
Spelt
3
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 +530.7%
Contains more OtherOther +11.2%
Contains more ProteinProtein +439.6%
Contains more FatsFats +1115%
Contains more CarbsCarbs +174.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -88.7%
Contains more Mono. FatMonounsaturated fat +8800%
Contains more Poly. FatPolyunsaturated fat +1313.5%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.