Pico de gallo vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between pico de gallo and spelt?
- Pico de gallo is higher in vitamin A, yet spelt is higher in iron.
- Spelt's daily need coverage for iron is 56% more.
- Pico de gallo has 59 times more sodium than spelt. While pico de gallo has 469mg of sodium, spelt has only 8mg.
We used PACE, Pico De Gallo and Spelt, uncooked types in this article.
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.
| Contains more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -98.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +698.5% |
| Contains more OtherOther | +46.4% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +648.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Copper | 0.511mg | 57% | |
| Phosphorus | 401mg | 57% | |
| Iron | 0mg | 4.44mg | 56% |
| Vitamin B3 | 6.843mg | 43% | |
| Fiber | 10.7g | 43% | |
| Magnesium | 136mg | 32% | |
| Vitamin B1 | 0.364mg | 30% | |
| Zinc | 3.28mg | 30% | |
| Protein | 0g | 14.57g | 29% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Sodium | 469mg | 8mg | 20% |
| Carbs | 9.38g | 70.19g | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Calories | 31kcal | 338kcal | 15% |
| Potassium | 388mg | 11% | |
| Folate | 45µg | 11% | |
| Vitamin B2 | 0.113mg | 9% | |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin E | 0.79mg | 5% | |
| Vitamin C | 3.8mg | 0mg | 4% |
| Fats | 0g | 2.43g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 0mg | 27mg | 3% |
| Saturated fat | 0g | 0.406g | 2% |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 9.38g | 59.49g | N/A |
| Sugar | 6.25g | 6.82g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
1%
32%
Minerals Daily Need Coverage Score
6%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt contains less Sodium (difference - 461mg)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Pico de gallo is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)