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  6. Minestrone vs. Spelt

Minestrone vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Minestrone and Spelt

  • Spelt is richer than Minestrone in Manganese, Phosphorus, Copper, Iron, Fiber, Vitamin B3, Magnesium, Vitamin B1, Zinc, and Vitamin B5.
  • Spelt covers your daily Manganese needs 123% more than Minestrone.

Specific food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Spelt, uncooked.

Infographic

Minestrone 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.
Minestrone
Minestrone
0
:
10
Spelt
Spelt
Contains more Calcium +92.9%
Contains more Iron +1068.4%
Contains more Magnesium +4433.3%
Contains more Phosphorus +1643.5%
Contains more Potassium +198.5%
Contains less Sodium -96.9%
Contains more Zinc +958.1%
Contains more Copper +902%
Contains more Manganese +1862.5%
Minestrone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 3% 10% 12% 34% 9% 17% 20% 0%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +92.9%
Contains more Iron +1068.4%
Contains more Magnesium +4433.3%
Contains more Phosphorus +1643.5%
Contains more Potassium +198.5%
Contains less Sodium -96.9%
Contains more Zinc +958.1%
Contains more Copper +902%
Contains more Manganese +1862.5%

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.
Minestrone
Minestrone
2
:
8
Spelt
Spelt
Contains more Vitamin A +9600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1554.5%
Contains more Vitamin B2 +527.8%
Contains more Vitamin B3 +1650.1%
Contains more Vitamin B5 +662.9%
Contains more Vitamin B6 +461%
Contains more Folate +200%
Minestrone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 59% 0% 0% 2% 6% 5% 8% 9% 10% 12% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +9600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1554.5%
Contains more Vitamin B2 +527.8%
Contains more Vitamin B3 +1650.1%
Contains more Vitamin B5 +662.9%
Contains more Vitamin B6 +461%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Minestrone
Minestrone
1
:
4
Spelt
Spelt
Contains more Water +728.8%
Contains more Protein +723.2%
Contains more Fats +133.7%
Contains more Carbs +1406.2%
Contains more Other +49.2%
Minestrone
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Spelt
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 Water +728.8%
Contains more Protein +723.2%
Contains more Fats +133.7%
Contains more Carbs +1406.2%
Contains more Other +49.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Minestrone
Minestrone
1
:
2
Spelt
Spelt
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +53.4%
Contains more Polyunsaturated fat +173.5%
Minestrone
23% 30% 47%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.46 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +53.4%
Contains more Polyunsaturated fat +173.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Spelt Opinion
Net carbs 4.26g 59.49g Spelt
Protein 1.77g 14.57g Spelt
Fats 1.04g 2.43g Spelt
Carbs 4.66g 70.19g Spelt
Calories 34kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Minestrone
Fiber 0.4g 10.7g Spelt
Calcium 14mg 27mg Spelt
Iron 0.38mg 4.44mg Spelt
Magnesium 3mg 136mg Spelt
Phosphorus 23mg 401mg Spelt
Potassium 130mg 388mg Spelt
Sodium 254mg 8mg Spelt
Zinc 0.31mg 3.28mg Spelt
Copper 0.051mg 0.511mg Spelt
Manganese 0.152mg 2.983mg Spelt
Selenium 11.7µg Spelt
Vitamin A 970IU 10IU Minestrone
Vitamin A RAE 49µg 0µg Minestrone
Vitamin E 0.79mg Spelt
Vitamin C 0.5mg 0mg Minestrone
Vitamin B1 0.022mg 0.364mg Spelt
Vitamin B2 0.018mg 0.113mg Spelt
Vitamin B3 0.391mg 6.843mg Spelt
Vitamin B5 0.14mg 1.068mg Spelt
Vitamin B6 0.041mg 0.23mg Spelt
Folate 15µg 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.013mg 0.132mg Spelt
Threonine 0.043mg 0.443mg Spelt
Isoleucine 0.054mg 0.552mg Spelt
Leucine 0.098mg 1.07mg Spelt
Lysine 0.076mg 0.409mg Spelt
Methionine 0.018mg 0.258mg Spelt
Phenylalanine 0.064mg 0.737mg Spelt
Valine 0.074mg 0.681mg Spelt
Histidine 0.03mg 0.36mg Spelt
Cholesterol 1mg 0mg Spelt
Saturated Fat 0.23g 0.406g Minestrone
Monounsaturated Fat 0.29g 0.445g Spelt
Polyunsaturated fat 0.46g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Minestrone
35%
Spelt
Minerals Daily Need Coverage Score
12%
Minestrone
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 246mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.