Potato vs. Spelt — In-Depth Nutrition Comparison
Compare
Important differences between potatoes and spelt
- Potatoes have more vitamin C; however, spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, magnesium, and vitamin B1.
- Spelt's daily need coverage for manganese is 121% more.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of spelt is 63.
The food varieties used in the comparison are Potatoes, flesh, and skin, raw and Spelt, uncooked.
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 less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +491.3% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +448.1% |
| Contains more CopperCopper | +364.5% |
| Contains more ZincZinc | +993.3% |
| Contains more PhosphorusPhosphorus | +603.5% |
| Contains more ManganeseManganese | +1391.5% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +7800% |
| Contains more Vitamin B1Vitamin B1 | +349.4% |
| Contains more Vitamin B2Vitamin B2 | +253.1% |
| Contains more Vitamin B3Vitamin B3 | +545% |
| Contains more Vitamin B5Vitamin B5 | +262% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.2mg | 2.983mg | 121% |
| Phosphorus | 57mg | 401mg | 49% |
| Iron | 0.81mg | 4.44mg | 45% |
| Copper | 0.11mg | 0.511mg | 45% |
| Vitamin B3 | 1.061mg | 6.843mg | 36% |
| Fiber | 2.1g | 10.7g | 34% |
| Zinc | 0.3mg | 3.28mg | 27% |
| Magnesium | 23mg | 136mg | 27% |
| Protein | 2.05g | 14.57g | 25% |
| Vitamin B1 | 0.081mg | 0.364mg | 24% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Selenium | 0.4µg | 11.7µg | 21% |
| Carbs | 17.49g | 70.19g | 18% |
| Starch | 15.29g | 53.92g | 16% |
| Vitamin B5 | 0.295mg | 1.068mg | 15% |
| Calories | 77kcal | 338kcal | 13% |
| Folate | 15µg | 45µg | 8% |
| Polyunsaturated fat | 0.042g | 1.258g | 8% |
| Vitamin B2 | 0.032mg | 0.113mg | 6% |
| Vitamin E | 0.01mg | 0.79mg | 5% |
| Vitamin B6 | 0.298mg | 0.23mg | 5% |
| Fats | 0.09g | 2.43g | 4% |
| Calcium | 12mg | 27mg | 2% |
| Choline | 12.1mg | 2% | |
| Saturated fat | 0.025g | 0.406g | 2% |
| Potassium | 425mg | 388mg | 1% |
| Vitamin K | 2µg | 3.6µg | 1% |
| Monounsaturated fat | 0.002g | 0.445g | 1% |
| Net carbs | 15.39g | 59.49g | N/A |
| Sugar | 0.82g | 6.82g | N/A |
| Sodium | 6mg | 8mg | 0% |
| Tryptophan | 0.021mg | 0.132mg | 0% |
| Threonine | 0.067mg | 0.443mg | 0% |
| Isoleucine | 0.066mg | 0.552mg | 0% |
| Leucine | 0.098mg | 1.07mg | 0% |
| Lysine | 0.107mg | 0.409mg | 0% |
| Methionine | 0.032mg | 0.258mg | 0% |
| Phenylalanine | 0.081mg | 0.737mg | 0% |
| Valine | 0.103mg | 0.681mg | 0% |
| Histidine | 0.035mg | 0.36mg | 0% |
| Fructose | 0.26g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +619.1% |
| Contains more ProteinProtein | +610.7% |
| Contains more FatsFats | +2600% |
| Contains more CarbsCarbs | +301.3% |
| Contains more OtherOther | +59.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +22150% |
| Contains more Poly. FatPolyunsaturated fat | +2895.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +252.6% |
| Contains more SucroseSucrose | +247.1% |
| Contains more GlucoseGlucose | +171% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0.24g
~equal in
Lactose
~0g
~equal in
Galactose
~0g