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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
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
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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
32%
Spelt
Minerals Daily Need Coverage Score
37%
Raisin
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 52.37g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 1)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.348g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.