Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Blackberry — In-Depth Nutrition Comparison

Compare

Important differences between Spelt and Blackberry

  • Spelt has more Manganese, Phosphorus, Iron, Vitamin B3, Copper, Vitamin B1, Magnesium, Zinc, and Fiber, however, Blackberry is richer in Vitamin C.
  • Spelt's daily need coverage for Manganese is 102% more.
  • Spelt contains 18 times more Phosphorus than Blackberry. Spelt contains 401mg of Phosphorus, while Blackberry contains 22mg.

The food varieties used in the comparison are Spelt, uncooked and Blackberries, raw.

Infographic

Spelt vs Blackberry 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.
Contains more Iron +616.1%
Contains more Magnesium +580%
Contains more Phosphorus +1722.7%
Contains more Potassium +139.5%
Contains more Zinc +518.9%
Contains more Copper +209.7%
Contains more Manganese +361.8%
Contains more Selenium +2825%
Contains less Sodium -87.5%
Equal in Calcium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Iron +616.1%
Contains more Magnesium +580%
Contains more Phosphorus +1722.7%
Contains more Potassium +139.5%
Contains more Zinc +518.9%
Contains more Copper +209.7%
Contains more Manganese +361.8%
Contains more Selenium +2825%
Contains less Sodium -87.5%
Equal in Calcium - 29

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
:
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +959.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +666.7%
Contains more Folate +80%
Contains more Vitamin A +2040%
Contains more Vitamin E +48.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +959.3%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +666.7%
Contains more Folate +80%
Contains more Vitamin A +2040%
Contains more Vitamin E +48.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +948.2%
Contains more Fats +395.9%
Contains more Carbs +630.4%
Contains more Other +397.2%
Contains more Water +699.9%
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +948.2%
Contains more Fats +395.9%
Contains more Carbs +630.4%
Contains more Other +397.2%
Contains more Water +699.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +349.3%
Contains less Saturated Fat -96.6%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +349.3%
Contains less Saturated Fat -96.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +7257.1%
Contains more Glucose +175%
Contains more Fructose +900%
Contains more Galactose +∞%
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more Starch +∞%
Contains more Sucrose +742.9%
Contains more Maltose +7257.1%
Contains more Glucose +175%
Contains more Fructose +900%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Blackberry
Rich in minerals ok
Lower in price ok
Lower in Sugar 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 Blackberry Opinion
Net carbs 59.49g 4.31g Spelt
Protein 14.57g 1.39g Spelt
Fats 2.43g 0.49g Spelt
Carbs 70.19g 9.61g Spelt
Calories 338kcal 43kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 2.4g Blackberry
Sugar 6.82g 4.88g Blackberry
Fiber 10.7g 5.3g Spelt
Calcium 27mg 29mg Blackberry
Iron 4.44mg 0.62mg Spelt
Magnesium 136mg 20mg Spelt
Phosphorus 401mg 22mg Spelt
Potassium 388mg 162mg Spelt
Sodium 8mg 1mg Blackberry
Zinc 3.28mg 0.53mg Spelt
Copper 0.511mg 0.165mg Spelt
Manganese 2.983mg 0.646mg Spelt
Selenium 11.7µg 0.4µg Spelt
Vitamin A 10IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 0.79mg 1.17mg Blackberry
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.364mg 0.02mg Spelt
Vitamin B2 0.113mg 0.026mg Spelt
Vitamin B3 6.843mg 0.646mg Spelt
Vitamin B5 1.068mg 0.276mg Spelt
Vitamin B6 0.23mg 0.03mg Spelt
Folate 45µg 25µg Spelt
Vitamin K 3.6µg 19.8µg Blackberry
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0.014g Blackberry
Monounsaturated Fat 0.445g 0.047g Spelt
Polyunsaturated fat 1.258g 0.28g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
18%
Blackberry
Minerals Daily Need Coverage Score
119%
Spelt
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.392g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 38)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.