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Jalapeño vs. Spelt — In-Depth Nutrition Comparison

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How are jalapeño and spelt different?

  • Jalapeño is higher in vitamin C; however, spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1.
  • Daily need coverage for vitamin C for jalapeño is 132% higher.
  • Jalapeño has a lower glycemic index (32) than spelt (63).

Peppers, jalapeno, raw and Spelt, uncooked are the varieties used in this article.

Infographic

Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
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 +806.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +1676%
Contains more CopperCopper +1010.9%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +1442.3%
Contains more ManganeseManganese +2975.3%
Contains more SeleniumSelenium +2825%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Spelt
5
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 EVitamin E +353.2%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +413.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +434.6%
Contains more Vitamin B5Vitamin B5 +239%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
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 +732%
Contains more ProteinProtein +1501.1%
Contains more FatsFats +556.8%
Contains more CarbsCarbs +979.8%
Contains more OtherOther +237.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
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 -77.3%
Contains more Mono. FatMonounsaturated fat +1434.5%
Contains more Poly. FatPolyunsaturated fat +1023.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
3
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 GlucoseGlucose +76.2%
Contains more FructoseFructose +995.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Spelt DV% diff.
Vitamin C 118.6mg 0mg 132%
Manganese 0.097mg 2.983mg 125%
Phosphorus 26mg 401mg 54%
Copper 0.046mg 0.511mg 52%
Iron 0.25mg 4.44mg 52%
Vitamin B3 1.28mg 6.843mg 35%
Fiber 2.8g 10.7g 32%
Magnesium 15mg 136mg 29%
Zinc 0.14mg 3.28mg 29%
Protein 0.91g 14.57g 27%
Vitamin B1 0.04mg 0.364mg 27%
Starch 53.92g 22%
Carbs 6.5g 70.19g 21%
Selenium 0.4µg 11.7µg 21%
Vitamin E 3.58mg 0.79mg 19%
Calories 29kcal 338kcal 15%
Vitamin B6 0.419mg 0.23mg 15%
Vitamin B5 0.315mg 1.068mg 15%
Vitamin K 18.5µg 3.6µg 12%
Polyunsaturated fat 0.112g 1.258g 8%
Vitamin A 54µg 0µg 6%
Folate 27µg 45µg 5%
Potassium 248mg 388mg 4%
Fructose 2.63g 0.24g 3%
Vitamin B2 0.07mg 0.113mg 3%
Fats 0.37g 2.43g 3%
Calcium 12mg 27mg 2%
Choline 7.5mg 1%
Saturated fat 0.092g 0.406g 1%
Monounsaturated fat 0.029g 0.445g 1%
Net carbs 3.7g 59.49g N/A
Sugar 4.12g 6.82g N/A
Sodium 3mg 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%
Omega-3 - ALA 0.05g 0.065g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Jalapeño
32%
Spelt
Minerals Daily Need Coverage Score
9%
Jalapeño
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.8)
Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.314g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.