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  6. Spelt vs. Beef tenderloin

Spelt vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are spelt and beef tenderloin different?

  • Spelt is higher in manganese, copper, fiber, phosphorus, magnesium, vitamin B3, and vitamin B1; however, beef tenderloin is richer in vitamin B12.
  • Daily need coverage for manganese for spelt is 129% higher.
  • Spelt has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than spelt (63).

Spelt, uncooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Spelt vs Beef tenderloin 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +518.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +42.8%
Contains more CopperCopper +315.4%
Contains more PhosphorusPhosphorus +97.5%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +21207.1%
Contains more ZincZinc +22.9%
Contains more SeleniumSelenium +95.7%

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
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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +304.4%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B5Vitamin B5 +327.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +462.5%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.25mg

All nutrients comparison - raw data values

Nutrient Spelt Beef tenderloin DV% diff.
Manganese 2.983mg 0.014mg 129%
Vitamin B12 0µg 2.46µg 103%
Fiber 10.7g 0g 43%
Copper 0.511mg 0.123mg 43%
Saturated fat 0.406g 9.72g 42%
Fats 2.43g 24.6g 34%
Cholesterol 0mg 85mg 28%
Phosphorus 401mg 203mg 28%
Magnesium 136mg 22mg 27%
Monounsaturated fat 0.445g 10.27g 25%
Vitamin B3 6.843mg 3mg 24%
Carbs 70.19g 0g 23%
Vitamin B1 0.364mg 0.09mg 23%
Starch 53.92g 22%
Selenium 11.7µg 22.9µg 20%
Protein 14.57g 23.9g 19%
Choline 91mg 17%
Iron 4.44mg 3.11mg 17%
Vitamin B5 1.068mg 0.25mg 16%
Vitamin B2 0.113mg 0.26mg 11%
Folate 45µg 8µg 9%
Zinc 3.28mg 4.03mg 7%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Sodium 8mg 57mg 2%
Potassium 388mg 331mg 2%
Calcium 27mg 9mg 2%
Vitamin B6 0.23mg 0.25mg 2%
Polyunsaturated fat 1.258g 1g 2%
Calories 338kcal 324kcal 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Tryptophan 0.132mg 0.268mg 0%
Threonine 0.443mg 1.044mg 0%
Isoleucine 0.552mg 1.075mg 0%
Leucine 1.07mg 1.889mg 0%
Lysine 0.409mg 1.989mg 0%
Methionine 0.258mg 0.612mg 0%
Phenylalanine 0.737mg 0.933mg 0%
Valine 0.681mg 1.163mg 0%
Histidine 0.36mg 0.818mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +64%
Contains more FatsFats +912.3%
Contains more WaterWater +338.9%
Contains more OtherOther +74.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +25.8%
Contains more Mono. FatMonounsaturated fat +2207.9%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.