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Saffron vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between saffron and spelt?

  • Saffron is higher in manganese, vitamin C, iron, vitamin B6, potassium, and magnesium, yet spelt is higher in vitamin B3, fiber, phosphorus, and vitamin B1.
  • Saffron's daily need coverage for manganese is 1105% more.

We used Spices, saffron and Spelt, uncooked types in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Spelt
Spelt
5
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 +94.1%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +344.3%
Contains more IronIron +150%
Contains more ManganeseManganese +852.3%
Contains more CopperCopper +55.8%
Contains more ZincZinc +200.9%
Contains more PhosphorusPhosphorus +59.1%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +108.9%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Spelt
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 B2Vitamin B2 +136.3%
Contains more Vitamin B6Vitamin B6 +339.1%
Contains more FolateFolate +106.7%
Contains more Vitamin B1Vitamin B1 +216.5%
Contains more Vitamin B3Vitamin B3 +368.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Saffron Spelt DV% diff.
Manganese 28.408mg 2.983mg 1105%
Vitamin C 80.8mg 0mg 90%
Iron 11.1mg 4.44mg 83%
Vitamin B6 1.01mg 0.23mg 60%
Potassium 1724mg 388mg 39%
Vitamin B3 1.46mg 6.843mg 34%
Magnesium 264mg 136mg 30%
Fiber 3.9g 10.7g 27%
Starch 53.92g 22%
Vitamin B1 0.115mg 0.364mg 21%
Vitamin B5 1.068mg 21%
Phosphorus 252mg 401mg 21%
Zinc 1.09mg 3.28mg 20%
Copper 0.328mg 0.511mg 20%
Folate 93µg 45µg 12%
Vitamin B2 0.267mg 0.113mg 12%
Selenium 5.6µg 11.7µg 11%
Calcium 111mg 27mg 8%
Sodium 148mg 8mg 6%
Protein 11.43g 14.57g 6%
Saturated fat 1.586g 0.406g 5%
Vitamin E 0.79mg 5%
Polyunsaturated fat 2.067g 1.258g 5%
Fats 5.85g 2.43g 5%
Vitamin A 27µg 0µg 3%
Vitamin K 3.6µg 3%
Carbs 65.37g 70.19g 2%
Calories 310kcal 338kcal 1%
Net carbs 61.47g 59.49g N/A
Sugar 6.82g N/A
Monounsaturated fat 0.429g 0.445g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +140.7%
Contains more OtherOther +204.5%
Contains more ProteinProtein +27.5%
~equal in Carbs ~70.19g
~equal in Water ~11.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 more Poly. FatPolyunsaturated fat +64.3%
Contains less Sat. FatSaturated fat -74.4%
~equal in Monounsaturated fat ~0.445g

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.