Prunes vs. Spelt — In-Depth Nutrition Comparison

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Differences between Prunes and Spelt

Prunes is higher in Vitamin K, however, Spelt is richer in Manganese, Phosphorus, Iron, Vitamin B3, Vitamin B1, Zinc, Copper, Magnesium, and Selenium.
Spelt's daily need coverage for Manganese is 117% higher.
Prunes has 17 times more Vitamin K than Spelt. While Prunes has 59.5µg of Vitamin K, Spelt has only 3.6µg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Spelt, uncooked.

Infographic

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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.

Prunes

Spelt

Contains more Calcium +59.3%

Contains more Potassium +88.7%

Contains less Sodium -75%

Contains more Iron +377.4%

Contains more Magnesium +231.7%

Contains more Phosphorus +481.2%

Contains more Zinc +645.5%

Contains more Copper +81.9%

Contains more Manganese +897.7%

Contains more Selenium +3800%

Prunes

Spelt

Contains more Calcium +59.3%

Contains more Potassium +88.7%

Contains less Sodium -75%

Contains more Iron +377.4%

Contains more Magnesium +231.7%

Contains more Phosphorus +481.2%

Contains more Zinc +645.5%

Contains more Copper +81.9%

Contains more Manganese +897.7%

Contains more Selenium +3800%

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.

Prunes

Spelt

Contains more Vitamin A +7710%

Contains more Vitamin C +∞%

Contains more Vitamin B2 +64.6%

Contains more Vitamin K +1552.8%

Contains more Vitamin E +83.7%

Contains more Vitamin B1 +613.7%

Contains more Vitamin B3 +263.6%

Contains more Vitamin B5 +153.1%

Contains more Vitamin B6 +12.2%

Contains more Folate +1025%

Prunes

Spelt

Contains more Vitamin A +7710%

Contains more Vitamin C +∞%

Contains more Vitamin B2 +64.6%

Contains more Vitamin K +1552.8%

Contains more Vitamin E +83.7%

Contains more Vitamin B1 +613.7%

Contains more Vitamin B3 +263.6%

Contains more Vitamin B5 +153.1%

Contains more Vitamin B6 +12.2%

Contains more Folate +1025%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Prunes

Spelt

Contains more Water +180.6%

Contains more Other +47.5%

Contains more Protein +568.3%

Contains more Fats +539.5%

Equal in Carbs - 70.19

Prunes

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Spelt

Protein: 14.57 g

Fats: 2.43 g

Carbs: 70.19 g

Water: 11.02 g

Other: 1.79 g

Contains more Water +180.6%

Contains more Other +47.5%

Contains more Protein +568.3%

Contains more Fats +539.5%

Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison

Prunes

Spelt

Contains less Saturated Fat -78.3%

Contains more Monounsaturated Fat +739.6%

Contains more Polyunsaturated fat +1929%

Prunes

Saturated Fat: 0.088 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.062 g

Spelt

Saturated Fat: 0.406 g

Monounsaturated Fat: 0.445 g

Polyunsaturated fat: 1.258 g

Contains less Saturated Fat -78.3%

Contains more Monounsaturated Fat +739.6%

Contains more Polyunsaturated fat +1929%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Prunes

Spelt

Contains more Glucose +2931%

Contains more Fructose +5087.5%

Contains more Starch +955.2%

Contains more Sucrose +293.3%

Contains more Maltose +8483.3%

Prunes

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Spelt

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 Glucose +2931%

Contains more Fructose +5087.5%

Contains more Starch +955.2%

Contains more Sucrose +293.3%

Contains more Maltose +8483.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in price
Rich in minerals
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	56.78g	59.49g
Protein	2.18g	14.57g
Fats	0.38g	2.43g
Carbs	63.88g	70.19g
Calories	240kcal	338kcal
Starch	5.11g	53.92g
Fructose	12.45g	0.24g
Sugar	38.13g	6.82g
Fiber	7.1g	10.7g
Calcium	43mg	27mg
Iron	0.93mg	4.44mg
Magnesium	41mg	136mg
Phosphorus	69mg	401mg
Potassium	732mg	388mg
Sodium	2mg	8mg
Zinc	0.44mg	3.28mg
Copper	0.281mg	0.511mg
Manganese	0.299mg	2.983mg
Selenium	0.3µg	11.7µg
Vitamin A	781IU	10IU
Vitamin A RAE	39µg	0µg
Vitamin E	0.43mg	0.79mg
Vitamin C	0.6mg	0mg
Vitamin B1	0.051mg	0.364mg
Vitamin B2	0.186mg	0.113mg
Vitamin B3	1.882mg	6.843mg
Vitamin B5	0.422mg	1.068mg
Vitamin B6	0.205mg	0.23mg
Folate	4µg	45µg
Vitamin K	59.5µg	3.6µg
Tryptophan	0.025mg	0.132mg
Threonine	0.049mg	0.443mg
Isoleucine	0.041mg	0.552mg
Leucine	0.066mg	1.07mg
Lysine	0.05mg	0.409mg
Methionine	0.016mg	0.258mg
Phenylalanine	0.052mg	0.737mg
Valine	0.056mg	0.681mg
Histidine	0.027mg	0.36mg
Saturated Fat	0.088g	0.406g
Monounsaturated Fat	0.053g	0.445g
Polyunsaturated fat	0.062g	1.258g
Omega-3 - ALA		0.065g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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

31%

35%

Minerals Daily Need Coverage Score

32%

119%

Comparison summary

Which food is lower in Sugar?

Spelt is lower in Sugar (difference - 31.31g)

Which food is cheaper?

Spelt is cheaper (difference - $2)

Which food is richer in minerals?

Spelt is relatively richer in minerals

Which food contains less Sodium?

Prunes contains less Sodium (difference - 6mg)

Which food is lower in Saturated Fat?

Prunes is lower in Saturated Fat (difference - 0.318g)

Which food is lower in glycemic index?

Prunes is lower in glycemic index (difference - 34)

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.

Prunes vs. Spelt — In-Depth Nutrition Comparison

Differences between Prunes and Spelt

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References