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Potato bread vs. Spelt — In-Depth Nutrition Comparison

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Differences between potato bread and spelt

  • Potato bread is higher in folate and calcium; however, spelt is richer in manganese, copper, vitamin B3, iron, magnesium, fiber, and zinc.
  • Spelt's daily need coverage for manganese is 119% higher.
  • Potato bread has 47 times more sodium than spelt. While potato bread has 375mg of sodium, spelt has only 8mg.

The food types used in this comparison are Bread, potato and Spelt, uncooked.

Infographic

Potato bread vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Spelt
7
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 more CalciumCalcium +596.3%
Contains more PotassiumPotassium +85.1%
Contains more MagnesiumMagnesium +385.7%
Contains more IronIron +97.3%
Contains more CopperCopper +443.6%
Contains more ZincZinc +127.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1079.1%
Contains more SeleniumSelenium +23.2%
~equal in Phosphorus ~401mg

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Spelt
4
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +88.9%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +68.1%
Contains more Vitamin B1Vitamin B1 +93.6%
Contains more Vitamin B3Vitamin B3 +447.4%
Contains more Vitamin B5Vitamin B5 +30.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B6 ~0.23mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Spelt
2
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 FatsFats +28.8%
Contains more WaterWater +204.4%
Contains more OtherOther +109.5%
Contains more ProteinProtein +16.6%
Contains more CarbsCarbs +49.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Spelt DV% diff.
Manganese 0.253mg 2.983mg 119%
Copper 0.094mg 0.511mg 46%
Vitamin B3 1.25mg 6.843mg 35%
Iron 2.25mg 4.44mg 27%
Magnesium 28mg 136mg 26%
Starch 53.92g 22%
Folate 126µg 45µg 20%
Fiber 6.3g 10.7g 18%
Zinc 1.44mg 3.28mg 17%
Sodium 375mg 8mg 16%
Calcium 188mg 27mg 16%
Vitamin B1 0.188mg 0.364mg 15%
Potassium 718mg 388mg 10%
Polyunsaturated fat 0g 1.258g 8%
Carbs 47.07g 70.19g 8%
Vitamin B12 0.15µg 0µg 6%
Vitamin B5 0.817mg 1.068mg 5%
Phosphorus 369mg 401mg 5%
Protein 12.5g 14.57g 4%
Selenium 9.5µg 11.7µg 4%
Calories 266kcal 338kcal 4%
Vitamin K 6.8µg 3.6µg 3%
Vitamin A 24µg 0µg 3%
Choline 18.4mg 3%
Vitamin E 0.47mg 0.79mg 2%
Saturated fat 0g 0.406g 2%
Vitamin D 0.1µg 1%
Monounsaturated fat 0g 0.445g 1%
Fats 3.13g 2.43g 1%
Vitamin B2 0.106mg 0.113mg 1%
Net carbs 40.77g 59.49g N/A
Vitamin D 2IU 0%
Sugar 9.38g 6.82g N/A
Vitamin B6 0.232mg 0.23mg 0%
Tryptophan 0.081mg 0.132mg 0%
Threonine 0.224mg 0.443mg 0%
Isoleucine 0.268mg 0.552mg 0%
Leucine 0.44mg 1.07mg 0%
Lysine 0.311mg 0.409mg 0%
Methionine 0.112mg 0.258mg 0%
Phenylalanine 0.285mg 0.737mg 0%
Valine 0.305mg 0.681mg 0%
Histidine 0.143mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
32%
Spelt
Minerals Daily Need Coverage Score
59%
Potato bread
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 367mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 2)
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 ($)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.