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  6. Raisin vs. Spelt

Raisin vs. Spelt — In-Depth Nutrition Comparison

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How are raisins and spelt different?

  • Spelt is higher than raisins in manganese, phosphorus, vitamin B3, iron, fiber, zinc, magnesium, vitamin B1, copper, and selenium.
  • Spelt covers your daily need for manganese, 117% more than raisins.

Raisins, seedless and Spelt, uncooked types were used in this article.

Infographic

Raisin 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.
Raisin
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Spelt
Spelt
8
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 +85.2%
Contains more PotassiumPotassium +93%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +136.2%
Contains more CopperCopper +60.7%
Contains more ZincZinc +1390.9%
Contains more PhosphorusPhosphorus +297%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +897.7%
Contains more SeleniumSelenium +1850%

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.
Raisin
Raisin
2
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Spelt
Spelt
6
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +558.3%
Contains more Vitamin B1Vitamin B1 +243.4%
Contains more Vitamin B3Vitamin B3 +793.3%
Contains more Vitamin B5Vitamin B5 +1024.2%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more FolateFolate +800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.6µg

All nutrients comparison - raw data values

Nutrient Raisin Spelt DV% diff.
Manganese 0.299mg 2.983mg 117%
Phosphorus 101mg 401mg 43%
Vitamin B3 0.766mg 6.843mg 38%
Fructose 29.68g 0.24g 37%
Iron 1.88mg 4.44mg 32%
Zinc 0.22mg 3.28mg 28%
Fiber 3.7g 10.7g 28%
Magnesium 32mg 136mg 25%
Protein 3.07g 14.57g 23%
Vitamin B1 0.106mg 0.364mg 22%
Copper 0.318mg 0.511mg 21%
Starch 2.7g 53.92g 21%
Selenium 0.6µg 11.7µg 20%
Vitamin B5 0.095mg 1.068mg 19%
Potassium 749mg 388mg 11%
Folate 5µg 45µg 10%
Polyunsaturated fat 0.037g 1.258g 8%
Vitamin E 0.12mg 0.79mg 4%
Vitamin B6 0.174mg 0.23mg 4%
Carbs 79.18g 70.19g 3%
Vitamin C 2.3mg 0mg 3%
Fats 0.46g 2.43g 3%
Choline 11.1mg 2%
Calcium 50mg 27mg 2%
Saturated fat 0.058g 0.406g 2%
Calories 299kcal 338kcal 2%
Monounsaturated fat 0.051g 0.445g 1%
Vitamin B2 0.125mg 0.113mg 1%
Net carbs 75.48g 59.49g N/A
Sugar 59.19g 6.82g N/A
Sodium 11mg 8mg 0%
Vitamin K 3.5µg 3.6µg 0%
Tryptophan 0.05mg 0.132mg 0%
Threonine 0.077mg 0.443mg 0%
Isoleucine 0.057mg 0.552mg 0%
Leucine 0.096mg 1.07mg 0%
Lysine 0.084mg 0.409mg 0%
Methionine 0.021mg 0.258mg 0%
Phenylalanine 0.065mg 0.737mg 0%
Valine 0.083mg 0.681mg 0%
Histidine 0.072mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 CarbsCarbs +12.8%
Contains more WaterWater +40%
Contains more ProteinProtein +374.6%
Contains more FatsFats +428.3%
~equal in Other ~1.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -85.7%
Contains more Mono. FatMonounsaturated fat +772.5%
Contains more Poly. FatPolyunsaturated fat +3300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
2
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GlucoseGlucose +3203.6%
Contains more FructoseFructose +12266.7%
Contains more StarchStarch +1897%
Contains more SucroseSucrose +31.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.