Raisin vs. Spelt — In-Depth Nutrition Comparison
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How are Raisin and Spelt different?
- Raisin is higher in Potassium, Copper, Vitamin B2, and Vitamin B6, however, Spelt is richer in Manganese, Vitamin B3, Zinc, Phosphorus, and Selenium.
- Daily need coverage for Manganese from Spelt is 34% higher.
- Raisin contains 5 times more Potassium than Spelt. While Raisin contains 749mg of Potassium, Spelt contains only 143mg.
Raisins, seedless and Spelt, cooked are the varieties used in this article.
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.
Contains
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Calcium
+400%
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Iron
+12.6%
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Potassium
+423.8%
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Copper
+47.9%
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Magnesium
+53.1%
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Phosphorus
+48.5%
Contains
less
Sodium
-54.5%
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Zinc
+468.2%
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Manganese
+264.9%
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Selenium
+566.7%
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Calcium
+400%
Contains
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Iron
+12.6%
Contains
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Potassium
+423.8%
Contains
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Copper
+47.9%
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Magnesium
+53.1%
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Phosphorus
+48.5%
Contains
less
Sodium
-54.5%
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Zinc
+468.2%
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Manganese
+264.9%
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Selenium
+566.7%
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.
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Contains
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Vitamin C
+∞%
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Vitamin B2
+316.7%
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Vitamin B6
+117.5%
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Vitamin A
+∞%
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Vitamin E
+116.7%
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Vitamin B3
+235.5%
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Folate
+160%
Equal in Vitamin B1 - 0.103
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Vitamin C
+∞%
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Vitamin B2
+316.7%
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Vitamin B6
+117.5%
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Vitamin A
+∞%
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Vitamin E
+116.7%
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Vitamin B3
+235.5%
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Folate
+160%
Equal in Vitamin B1 - 0.103
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+199.5%
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Other
+186.2%
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Protein
+79.2%
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Fats
+84.8%
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Water
+331.4%
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Carbs
+199.5%
Contains
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Other
+186.2%
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Protein
+79.2%
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Fats
+84.8%
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Water
+331.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Starch
+624.8%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Starch
+624.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.48g | 22.54g |
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| Protein | 3.07g | 5.5g |
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| Fats | 0.46g | 0.85g |
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| Carbs | 79.18g | 26.44g |
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| Calories | 299kcal | 127kcal |
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| Starch | 2.7g | 19.57g |
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| Fructose | 29.68g |
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| Sugar | 59.19g |
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| Fiber | 3.7g | 3.9g |
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| Calcium | 50mg | 10mg |
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| Iron | 1.88mg | 1.67mg |
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| Magnesium | 32mg | 49mg |
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| Phosphorus | 101mg | 150mg |
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| Potassium | 749mg | 143mg |
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| Sodium | 11mg | 5mg |
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| Zinc | 0.22mg | 1.25mg |
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| Copper | 0.318mg | 0.215mg |
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| Manganese | 0.299mg | 1.091mg |
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| Selenium | 0.6µg | 4µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.12mg | 0.26mg |
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| Vitamin C | 2.3mg | 0mg |
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| Vitamin B1 | 0.106mg | 0.103mg |
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| Vitamin B2 | 0.125mg | 0.03mg |
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| Vitamin B3 | 0.766mg | 2.57mg |
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| Vitamin B5 | 0.095mg |
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| Vitamin B6 | 0.174mg | 0.08mg |
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| Folate | 5µg | 13µg |
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| Vitamin K | 3.5µg |
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| Tryptophan | 0.05mg |
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| Threonine | 0.077mg |
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| Isoleucine | 0.057mg |
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| Leucine | 0.096mg |
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| Lysine | 0.084mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.083mg |
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| Histidine | 0.072mg |
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| Saturated Fat | 0.058g |
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| Monounsaturated Fat | 0.051g |
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| Polyunsaturated fat | 0.037g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
37%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 1)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.