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Spelt vs. Apricot — In-Depth Nutrition Comparison

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Differences between Spelt and Apricot

  • Spelt is higher than Apricot in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, Vitamin B1, and Selenium.
  • Spelt's daily need coverage for Manganese is 126% higher.
  • Spelt has 117 times more Selenium than Apricot. While Spelt has 11.7µg of Selenium, Apricot has only 0.1µg.

The food types used in this comparison are Spelt, uncooked and Apricots, raw.

Infographic

Spelt vs Apricot 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.
Spelt
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +49.8%
Contains more IronIron +1038.5%
Contains more CopperCopper +555.1%
Contains more ZincZinc +1540%
Contains more PhosphorusPhosphorus +1643.5%
Contains more ManganeseManganese +3774%
Contains more SeleniumSelenium +11600%
Contains less SodiumSodium -87.5%

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.
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 33% 77% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin B1Vitamin B1 +1113.3%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +1040.5%
Contains more Vitamin B5Vitamin B5 +345%
Contains more Vitamin B6Vitamin B6 +325.9%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12690%
Contains more Vitamin EVitamin E +12.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +940.7%
Contains more FatsFats +523.1%
Contains more CarbsCarbs +531.2%
Contains more OtherOther +141.9%
Contains more WaterWater +683.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 62% 28%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated Fat +161.8%
Contains more Poly. FatPolyunsaturated fat +1533.8%
Contains less Sat. FatSaturated Fat -93.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
2
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
64% 26% 10%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +8483.3%
Contains more SucroseSucrose +894.9%
Contains more GlucoseGlucose +182.1%
Contains more FructoseFructose +291.7%
~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.
Spelt Apricot
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Apricot Opinion
Calories 338kcal 48kcal Spelt
Protein 14.57g 1.4g Spelt
Fats 2.43g 0.39g Spelt
Vitamin C 0mg 10mg Apricot
Net carbs 59.49g 9.12g Spelt
Carbs 70.19g 11.12g Spelt
Magnesium 136mg 10mg Spelt
Calcium 27mg 13mg Spelt
Potassium 388mg 259mg Spelt
Iron 4.44mg 0.39mg Spelt
Sugar 6.82g 9.24g Spelt
Fiber 10.7g 2g Spelt
Copper 0.511mg 0.078mg Spelt
Zinc 3.28mg 0.2mg Spelt
Starch 53.92g Spelt
Phosphorus 401mg 23mg Spelt
Sodium 8mg 1mg Apricot
Vitamin A 10IU 1279IU Apricot
Vitamin A 0µg 96µg Apricot
Vitamin E 0.79mg 0.89mg Apricot
Manganese 2.983mg 0.077mg Spelt
Selenium 11.7µg 0.1µg Spelt
Vitamin B1 0.364mg 0.03mg Spelt
Vitamin B2 0.113mg 0.04mg Spelt
Vitamin B3 6.843mg 0.6mg Spelt
Vitamin B5 1.068mg 0.24mg Spelt
Vitamin B6 0.23mg 0.054mg Spelt
Vitamin K 3.6µg 3.3µg Spelt
Folate 45µg 9µg Spelt
Choline 2.8mg Apricot
Saturated Fat 0.406g 0.027g Apricot
Monounsaturated Fat 0.445g 0.17g Spelt
Polyunsaturated fat 1.258g 0.077g Spelt
Tryptophan 0.132mg 0.015mg Spelt
Threonine 0.443mg 0.047mg Spelt
Isoleucine 0.552mg 0.041mg Spelt
Leucine 1.07mg 0.077mg Spelt
Lysine 0.409mg 0.097mg Spelt
Methionine 0.258mg 0.006mg Spelt
Phenylalanine 0.737mg 0.052mg Spelt
Valine 0.681mg 0.047mg Spelt
Histidine 0.36mg 0.027mg Spelt
Fructose 0.24g 0.94g Apricot
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Apricot
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
32%
Spelt
15%
Apricot
Minerals Daily Need Coverage Score
119%
Spelt
10%
Apricot

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.42g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.379g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 29)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.