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  6. Orange juice vs. Spelt

Orange juice vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between orange juice and spelt?

  • Orange juice is richer in vitamin C, yet spelt is richer in manganese, phosphorus, iron, copper, fiber, vitamin B3, magnesium, zinc, and vitamin B1.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Orange juice has a lower glycemic index than spelt.

We used Orange juice, raw and Spelt, uncooked types in this comparison.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -87.5%
Contains more MagnesiumMagnesium +1136.4%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +94%
Contains more IronIron +2120%
Contains more CopperCopper +1061.4%
Contains more ZincZinc +6460%
Contains more PhosphorusPhosphorus +2258.8%
Contains more ManganeseManganese +21207.1%
Contains more SeleniumSelenium +11600%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +304.4%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Spelt DV% diff.
Manganese 0.014mg 2.983mg 129%
Vitamin C 50mg 0mg 56%
Phosphorus 17mg 401mg 55%
Iron 0.2mg 4.44mg 53%
Copper 0.044mg 0.511mg 52%
Fiber 0.2g 10.7g 42%
Vitamin B3 0.4mg 6.843mg 40%
Magnesium 11mg 136mg 30%
Zinc 0.05mg 3.28mg 29%
Protein 0.7g 14.57g 28%
Vitamin B1 0.09mg 0.364mg 23%
Starch 53.92g 22%
Selenium 0.1µg 11.7µg 21%
Carbs 10.4g 70.19g 20%
Vitamin B5 0.19mg 1.068mg 18%
Vitamin B6 0.04mg 0.23mg 15%
Calories 45kcal 338kcal 15%
Polyunsaturated fat 0.04g 1.258g 8%
Potassium 200mg 388mg 6%
Vitamin B2 0.03mg 0.113mg 6%
Vitamin E 0.04mg 0.79mg 5%
Folate 30µg 45µg 4%
Fats 0.2g 2.43g 3%
Vitamin K 0.1µg 3.6µg 3%
Calcium 11mg 27mg 2%
Saturated fat 0.024g 0.406g 2%
Vitamin A 10µg 0µg 1%
Monounsaturated fat 0.036g 0.445g 1%
Choline 6.2mg 1%
Net carbs 10.2g 59.49g N/A
Sugar 8.4g 6.82g N/A
Sodium 1mg 8mg 0%
Tryptophan 0.002mg 0.132mg 0%
Threonine 0.008mg 0.443mg 0%
Isoleucine 0.008mg 0.552mg 0%
Leucine 0.013mg 1.07mg 0%
Lysine 0.009mg 0.409mg 0%
Methionine 0.003mg 0.258mg 0%
Phenylalanine 0.009mg 0.737mg 0%
Valine 0.011mg 0.681mg 0%
Histidine 0.003mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +701.3%
Contains more ProteinProtein +1981.4%
Contains more FatsFats +1115%
Contains more CarbsCarbs +574.9%
Contains more OtherOther +347.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -94.1%
Contains more Mono. FatMonounsaturated fat +1136.1%
Contains more Poly. FatPolyunsaturated fat +3045%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.