Spelt vs. Caper — In-Depth Nutrition Comparison
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The main differences between spelt and caper
- Caper contains less manganese, phosphorus, vitamin B3, iron, fiber, vitamin B1, zinc, magnesium, and vitamin B5 than spelt.
- Daily need coverage for manganese for spelt is 126% higher.
- Caper has 40 times less phosphorus than spelt. Spelt has 401mg of phosphorus, while caper has 10mg.
- Spelt is lower in sodium.
Food types used in this article are Spelt, uncooked and Capers, canned.
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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 | +312.1% |
| Contains more PotassiumPotassium | +870% |
| Contains more IronIron | +165.9% |
| Contains more CopperCopper | +36.6% |
| Contains more ZincZinc | +925% |
| Contains more PhosphorusPhosphorus | +3910% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +3724.4% |
| Contains more SeleniumSelenium | +875% |
| Contains more CalciumCalcium | +48.1% |
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 | +1922.2% |
| Contains more Vitamin B3Vitamin B3 | +949.5% |
| Contains more Vitamin B5Vitamin B5 | +3855.6% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more FolateFolate | +95.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11.4% |
| Contains more Vitamin B2Vitamin B2 | +23% |
| Contains more Vitamin KVitamin K | +583.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.078mg | 126% |
| Sodium | 8mg | 2348mg | 102% |
| Phosphorus | 401mg | 10mg | 56% |
| Vitamin B3 | 6.843mg | 0.652mg | 39% |
| Iron | 4.44mg | 1.67mg | 35% |
| Fiber | 10.7g | 3.2g | 30% |
| Vitamin B1 | 0.364mg | 0.018mg | 29% |
| Zinc | 3.28mg | 0.32mg | 27% |
| Magnesium | 136mg | 33mg | 25% |
| Protein | 14.57g | 2.36g | 24% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 4.89g | 22% |
| Vitamin B5 | 1.068mg | 0.027mg | 21% |
| Selenium | 11.7µg | 1.2µg | 19% |
| Vitamin K | 3.6µg | 24.6µg | 18% |
| Vitamin B6 | 0.23mg | 0.023mg | 16% |
| Calories | 338kcal | 23kcal | 16% |
| Copper | 0.511mg | 0.374mg | 15% |
| Potassium | 388mg | 40mg | 10% |
| Folate | 45µg | 23µg | 6% |
| Polyunsaturated fat | 1.258g | 0.304g | 6% |
| Vitamin C | 0mg | 4.3mg | 5% |
| Vitamin B2 | 0.113mg | 0.139mg | 2% |
| Fats | 2.43g | 0.86g | 2% |
| Vitamin E | 0.79mg | 0.88mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 27mg | 40mg | 1% |
| Choline | 6.5mg | 1% | |
| Saturated fat | 0.406g | 0.233g | 1% |
| Monounsaturated fat | 0.445g | 0.063g | 1% |
| Net carbs | 59.49g | 1.69g | N/A |
| Sugar | 6.82g | 0.41g | N/A |
| 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 | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +517.4% |
| Contains more FatsFats | +182.6% |
| Contains more CarbsCarbs | +1335.4% |
| Contains more WaterWater | +660.9% |
| Contains more OtherOther | +349.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +606.3% |
| Contains more Poly. FatPolyunsaturated fat | +313.8% |
| Contains less Sat. FatSaturated fat | -42.6% |