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Spelt vs. Celeriac — In-Depth Nutrition Comparison

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Differences between spelt and celeriac

  • Spelt is higher in manganese, copper, iron, phosphorus, vitamin B3, fiber, magnesium, zinc, and vitamin B1; however, celeriac is richer in vitamin K.
  • Spelt's daily need coverage for manganese is 123% higher.
  • Spelt has 10 times more zinc than celeriac. While spelt has 3.28mg of zinc, celeriac has only 0.33mg.
  • Celeriac has a lower glycemic index (35) than spelt (63).

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

Infographic

Spelt vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +580%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +534.3%
Contains more CopperCopper +630%
Contains more ZincZinc +893.9%
Contains more PhosphorusPhosphorus +248.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +1788%
Contains more SeleniumSelenium +1571.4%
Contains more CalciumCalcium +59.3%

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
7
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin EVitamin E +119.4%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +877.6%
Contains more Vitamin B5Vitamin B5 +203.4%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more FolateFolate +462.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1038.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Celeriac DV% diff.
Manganese 2.983mg 0.158mg 123%
Copper 0.511mg 0.07mg 49%
Iron 4.44mg 0.7mg 47%
Phosphorus 401mg 115mg 41%
Vitamin B3 6.843mg 0.7mg 38%
Fiber 10.7g 1.8g 36%
Vitamin K 3.6µg 41µg 31%
Magnesium 136mg 20mg 28%
Zinc 3.28mg 0.33mg 27%
Protein 14.57g 1.5g 26%
Vitamin B1 0.364mg 0.05mg 26%
Starch 53.92g 22%
Selenium 11.7µg 0.7µg 20%
Carbs 70.19g 9.2g 20%
Calories 338kcal 42kcal 15%
Vitamin B5 1.068mg 0.352mg 14%
Vitamin C 0mg 8mg 9%
Folate 45µg 8µg 9%
Polyunsaturated fat 1.258g 0.148g 7%
Vitamin B6 0.23mg 0.165mg 5%
Vitamin B2 0.113mg 0.06mg 4%
Sodium 8mg 100mg 4%
Vitamin E 0.79mg 0.36mg 3%
Potassium 388mg 300mg 3%
Fats 2.43g 0.3g 3%
Calcium 27mg 43mg 2%
Choline 9mg 2%
Saturated fat 0.406g 0.079g 1%
Monounsaturated fat 0.445g 0.058g 1%
Net carbs 59.49g 7.4g N/A
Sugar 6.82g 1.6g 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

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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +871.3%
Contains more FatsFats +710%
Contains more CarbsCarbs +662.9%
Contains more OtherOther +79%
Contains more WaterWater +698.5%

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +667.2%
Contains more Poly. FatPolyunsaturated fat +750%
Contains less Sat. FatSaturated fat -80.5%

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.