Spelt vs. Avocado — In-Depth Nutrition Comparison
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What are the differences between spelt and avocadoes?
- Spelt is richer than avocadoes in manganese, phosphorus, iron, copper, vitamin B3, magnesium, vitamin B1, zinc, selenium, and fiber.
- Spelt's daily need coverage for manganese is 124% more.
- Spelt has 29 times more selenium than avocadoes. While spelt has 11.7µg of selenium, avocadoes have only 0.4µg.
- The glycemic index of avocadoes is lower.
We used Spelt, uncooked and Avocados, raw, all commercial varieties types in this article.
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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.
| Contains more MagnesiumMagnesium | +369% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +707.3% |
| Contains more CopperCopper | +168.9% |
| Contains more ZincZinc | +412.5% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains more ManganeseManganese | +2000.7% |
| Contains more SeleniumSelenium | +2825% |
| Contains more PotassiumPotassium | +25% |
| Contains less SodiumSodium | -12.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +443.3% |
| Contains more Vitamin B3Vitamin B3 | +293.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +162% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +11.7% |
| Contains more Vitamin KVitamin K | +483.3% |
| Contains more FolateFolate | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.142mg | 124% |
| Phosphorus | 401mg | 52mg | 50% |
| Iron | 4.44mg | 0.55mg | 49% |
| Copper | 0.511mg | 0.19mg | 36% |
| Vitamin B3 | 6.843mg | 1.738mg | 32% |
| Protein | 14.57g | 2g | 25% |
| Magnesium | 136mg | 29mg | 25% |
| Vitamin B1 | 0.364mg | 0.067mg | 25% |
| Zinc | 3.28mg | 0.64mg | 24% |
| Monounsaturated fat | 0.445g | 9.799g | 23% |
| Starch | 53.92g | 0.11g | 22% |
| Carbs | 70.19g | 8.53g | 21% |
| Selenium | 11.7µg | 0.4µg | 21% |
| Fats | 2.43g | 14.66g | 19% |
| Fiber | 10.7g | 6.7g | 16% |
| Vitamin K | 3.6µg | 21µg | 15% |
| Vitamin C | 0mg | 10mg | 11% |
| Vitamin E | 0.79mg | 2.07mg | 9% |
| Folate | 45µg | 81µg | 9% |
| Calories | 338kcal | 160kcal | 9% |
| Saturated fat | 0.406g | 2.126g | 8% |
| Vitamin B5 | 1.068mg | 1.389mg | 6% |
| Polyunsaturated fat | 1.258g | 1.816g | 4% |
| Choline | 14.2mg | 3% | |
| Potassium | 388mg | 485mg | 3% |
| Calcium | 27mg | 12mg | 2% |
| Vitamin B6 | 0.23mg | 0.257mg | 2% |
| Vitamin B2 | 0.113mg | 0.13mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 59.49g | 1.83g | N/A |
| Sugar | 6.82g | 0.66g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Tryptophan | 0.132mg | 0.025mg | 0% |
| Threonine | 0.443mg | 0.073mg | 0% |
| Isoleucine | 0.552mg | 0.084mg | 0% |
| Leucine | 1.07mg | 0.143mg | 0% |
| Lysine | 0.409mg | 0.132mg | 0% |
| Methionine | 0.258mg | 0.038mg | 0% |
| Phenylalanine | 0.737mg | 0.097mg | 0% |
| Valine | 0.681mg | 0.107mg | 0% |
| Histidine | 0.36mg | 0.049mg | 0% |
| Fructose | 0.24g | 0.12g | 0% |
| Omega-3 - ALA | 0.065g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +628.5% |
| Contains more CarbsCarbs | +722.9% |
| Contains more OtherOther | +13.3% |
| Contains more FatsFats | +503.3% |
| Contains more WaterWater | +564.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.9% |
| Contains more Mono. FatMonounsaturated fat | +2102% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +48918.2% |
| Contains more SucroseSucrose | +883.3% |
| Contains more GlucoseGlucose | +127% |
| Contains more FructoseFructose | +100% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g