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  6. Potato salad vs. Spelt

Potato salad vs. Spelt — In-Depth Nutrition Comparison

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The main differences between potato salad and spelt

  • Potato salad contains less manganese, phosphorus, iron, copper, fiber, vitamin B3, magnesium, zinc, and vitamin B1 than spelt.
  • Daily need coverage for manganese for spelt is 125% higher.
  • Spelt has a higher glycemic index than potato salad.

Food types used in this article are Potato salad, home-prepared and Spelt, uncooked.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Spelt
Spelt
10
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 MagnesiumMagnesium +806.7%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +583.1%
Contains more CopperCopper +333.1%
Contains more ZincZinc +958.1%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +2853.5%
Contains more SeleniumSelenium +185.4%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Spelt
Spelt
8
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +668.9%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more FolateFolate +542.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Spelt DV% diff.
Manganese 0.101mg 2.983mg 125%
Phosphorus 52mg 401mg 50%
Iron 0.65mg 4.44mg 47%
Copper 0.118mg 0.511mg 44%
Fiber 1.3g 10.7g 38%
Vitamin B3 0.89mg 6.843mg 37%
Magnesium 15mg 136mg 29%
Zinc 0.31mg 3.28mg 27%
Vitamin B1 0.077mg 0.364mg 24%
Protein 2.68g 14.57g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 8mg 23%
Starch 53.92g 22%
Carbs 11.17g 70.19g 20%
Polyunsaturated fat 3.737g 1.258g 17%
Selenium 4.1µg 11.7µg 14%
Vitamin B5 0.534mg 1.068mg 11%
Vitamin C 10mg 0mg 11%
Folate 7µg 45µg 10%
Calories 143kcal 338kcal 10%
Fats 8.2g 2.43g 9%
Vitamin B6 0.141mg 0.23mg 7%
Monounsaturated fat 2.48g 0.445g 5%
Saturated fat 1.429g 0.406g 5%
Vitamin E 0.79mg 5%
Potassium 254mg 388mg 4%
Vitamin B2 0.06mg 0.113mg 4%
Vitamin A 32µg 0µg 4%
Vitamin K 3.6µg 3%
Calcium 19mg 27mg 1%
Net carbs 9.87g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.042mg 0.132mg 0%
Threonine 0.116mg 0.443mg 0%
Isoleucine 0.141mg 0.552mg 0%
Leucine 0.202mg 1.07mg 0%
Lysine 0.171mg 0.409mg 0%
Methionine 0.066mg 0.258mg 0%
Phenylalanine 0.135mg 0.737mg 0%
Valine 0.172mg 0.681mg 0%
Histidine 0.062mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Spelt
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 +237.4%
Contains more WaterWater +589.7%
Contains more ProteinProtein +443.7%
Contains more CarbsCarbs +528.4%
~equal in Other ~1.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Spelt
Spelt
1
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 more Mono. FatMonounsaturated fat +457.3%
Contains more Poly. FatPolyunsaturated fat +197.1%
Contains less Sat. FatSaturated fat -71.6%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.