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Rose hips vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between rose hips and spelt

  • Rose hips have more vitamin C, vitamin A, fiber, and vitamin E, while spelt has more manganese, phosphorus, copper, iron, vitamin B3, and vitamin B1.
  • Rose hips cover your daily need for vitamin C, 473% more than spelt.
  • Rose hips contain 435 times more vitamin A than spelt. While rose hips contain 4345IU of vitamin A, spelt contains only 10IU.

These are the specific foods used in this comparison Rose Hips, wild (Northern Plains Indians) and Spelt, uncooked.

Infographic

Rose hips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Spelt
7
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 +525.9%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +97.1%
Contains more IronIron +318.9%
Contains more CopperCopper +352.2%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +557.4%
Contains more ManganeseManganese +192.5%
~equal in Potassium ~388mg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Spelt
5
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 EVitamin E +639.2%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin KVitamin K +619.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B3Vitamin B3 +426.4%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B6Vitamin B6 +202.6%
Contains more FolateFolate +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Spelt
4
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 WaterWater +432.3%
Contains more ProteinProtein +810.6%
Contains more FatsFats +614.7%
Contains more CarbsCarbs +83.6%
Contains more OtherOther +51.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 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 +59.5%
Contains more FructoseFructose +383.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +742.9%
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.
Rose hips Spelt
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rose hips Spelt DV% diff.
Vitamin C 426mg 0mg 473%
Manganese 1.02mg 2.983mg 85%
Fiber 24.1g 10.7g 54%
Phosphorus 61mg 401mg 49%
Copper 0.113mg 0.511mg 44%
Iron 1.06mg 4.44mg 42%
Vitamin B3 1.3mg 6.843mg 35%
Vitamin E 5.84mg 0.79mg 34%
Vitamin B1 0.016mg 0.364mg 29%
Zinc 0.25mg 3.28mg 28%
Protein 1.6g 14.57g 26%
Vitamin A 217µg 0µg 24%
Starch 53.92g 22%
Selenium 11.7µg 21%
Vitamin K 25.9µg 3.6µg 19%
Magnesium 69mg 136mg 16%
Calcium 169mg 27mg 14%
Vitamin B6 0.076mg 0.23mg 12%
Carbs 38.22g 70.19g 11%
Folate 3µg 45µg 11%
Calories 162kcal 338kcal 9%
Polyunsaturated fat 1.258g 8%
Vitamin B5 0.8mg 1.068mg 5%
Vitamin B2 0.166mg 0.113mg 4%
Fats 0.34g 2.43g 3%
Choline 12mg 2%
Saturated fat 0.406g 2%
Fructose 1.16g 0.24g 1%
Potassium 429mg 388mg 1%
Monounsaturated fat 0.445g 1%
Net carbs 14.12g 59.49g N/A
Sugar 2.58g 6.82g N/A
Sodium 4mg 8mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips 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
140%
Rose hips
32%
Spelt
Minerals Daily Need Coverage Score
38%
Rose hips
119%
Spelt

Comparison summary

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 - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.406g)
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.