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  6. Pomegranate vs. Spelt

Pomegranate vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and spelt?

  • Pomegranate has less manganese, phosphorus, iron, vitamin B3, copper, magnesium, fiber, zinc, vitamin B1, and selenium than spelt.
  • Spelt's daily need coverage for manganese is 125% higher.

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

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 -62.5%
Contains more MagnesiumMagnesium +1033.3%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +1380%
Contains more CopperCopper +223.4%
Contains more ZincZinc +837.1%
Contains more PhosphorusPhosphorus +1013.9%
Contains more ManganeseManganese +2406.7%
Contains more SeleniumSelenium +2240%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Spelt
Spelt
7
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 KVitamin K +355.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +443.3%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +2235.5%
Contains more Vitamin B5Vitamin B5 +183.3%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more FolateFolate +18.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Spelt DV% diff.
Manganese 0.119mg 2.983mg 125%
Phosphorus 36mg 401mg 52%
Iron 0.3mg 4.44mg 52%
Vitamin B3 0.293mg 6.843mg 41%
Copper 0.158mg 0.511mg 39%
Magnesium 12mg 136mg 30%
Fiber 4g 10.7g 27%
Zinc 0.35mg 3.28mg 27%
Protein 1.67g 14.57g 26%
Vitamin B1 0.067mg 0.364mg 25%
Starch 53.92g 22%
Selenium 0.5µg 11.7µg 20%
Carbs 18.7g 70.19g 17%
Vitamin B5 0.377mg 1.068mg 14%
Calories 83kcal 338kcal 13%
Vitamin B6 0.075mg 0.23mg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin K 16.4µg 3.6µg 11%
Polyunsaturated fat 0.079g 1.258g 8%
Vitamin B2 0.053mg 0.113mg 5%
Potassium 236mg 388mg 4%
Calcium 10mg 27mg 2%
Folate 38µg 45µg 2%
Fats 1.17g 2.43g 2%
Vitamin E 0.6mg 0.79mg 1%
Choline 7.6mg 1%
Saturated fat 0.12g 0.406g 1%
Monounsaturated fat 0.093g 0.445g 1%
Net carbs 14.7g 59.49g N/A
Sugar 13.67g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +607.2%
Contains more ProteinProtein +772.5%
Contains more FatsFats +107.7%
Contains more CarbsCarbs +275.3%
Contains more OtherOther +237.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -70.4%
Contains more Mono. FatMonounsaturated fat +378.5%
Contains more Poly. FatPolyunsaturated fat +1492.4%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.