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  6. Spelt vs. Celeriac

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.

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
Spelt
9
:
1
Celeriac
Celeriac
Contains more Iron +534.3%
Contains more Magnesium +580%
Contains more Phosphorus +248.7%
Contains more Potassium +29.3%
Contains less Sodium -92%
Contains more Zinc +893.9%
Contains more Copper +630%
Contains more Manganese +1788%
Contains more Selenium +1571.4%
Contains more Calcium +59.3%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Iron +534.3%
Contains more Magnesium +580%
Contains more Phosphorus +248.7%
Contains more Potassium +29.3%
Contains less Sodium -92%
Contains more Zinc +893.9%
Contains more Copper +630%
Contains more Manganese +1788%
Contains more Selenium +1571.4%
Contains more Calcium +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
Spelt
8
:
3
Celeriac
Celeriac
Contains more Vitamin A +∞%
Contains more Vitamin E +119.4%
Contains more Vitamin B1 +628%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +877.6%
Contains more Vitamin B5 +203.4%
Contains more Vitamin B6 +39.4%
Contains more Folate +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +1038.9%
Spelt
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%
Celeriac
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin E +119.4%
Contains more Vitamin B1 +628%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +877.6%
Contains more Vitamin B5 +203.4%
Contains more Vitamin B6 +39.4%
Contains more Folate +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +1038.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Celeriac
Celeriac
Contains more Protein +871.3%
Contains more Fats +710%
Contains more Carbs +662.9%
Contains more Other +79%
Contains more Water +698.5%
Spelt
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
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +871.3%
Contains more Fats +710%
Contains more Carbs +662.9%
Contains more Other +79%
Contains more Water +698.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Celeriac
Celeriac
Contains more Monounsaturated Fat +667.2%
Contains more Polyunsaturated fat +750%
Contains less Saturated Fat -80.5%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains more Monounsaturated Fat +667.2%
Contains more Polyunsaturated fat +750%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Celeriac
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Celeriac Opinion
Net carbs 59.49g 7.4g Spelt
Protein 14.57g 1.5g Spelt
Fats 2.43g 0.3g Spelt
Carbs 70.19g 9.2g Spelt
Calories 338kcal 42kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 1.6g Celeriac
Fiber 10.7g 1.8g Spelt
Calcium 27mg 43mg Celeriac
Iron 4.44mg 0.7mg Spelt
Magnesium 136mg 20mg Spelt
Phosphorus 401mg 115mg Spelt
Potassium 388mg 300mg Spelt
Sodium 8mg 100mg Spelt
Zinc 3.28mg 0.33mg Spelt
Copper 0.511mg 0.07mg Spelt
Manganese 2.983mg 0.158mg Spelt
Selenium 11.7µg 0.7µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.36mg Spelt
Vitamin C 0mg 8mg Celeriac
Vitamin B1 0.364mg 0.05mg Spelt
Vitamin B2 0.113mg 0.06mg Spelt
Vitamin B3 6.843mg 0.7mg Spelt
Vitamin B5 1.068mg 0.352mg Spelt
Vitamin B6 0.23mg 0.165mg Spelt
Folate 45µg 8µg Spelt
Vitamin K 3.6µg 41µg Celeriac
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 0.079g Celeriac
Monounsaturated Fat 0.445g 0.058g Spelt
Polyunsaturated fat 1.258g 0.148g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Celeriac
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
20%
Celeriac
Minerals Daily Need Coverage Score
119%
Spelt
20%
Celeriac

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 92mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 5.22g)
Which food is lower in Saturated Fat?
Celeriac
Celeriac is lower in Saturated Fat (difference - 0.327g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.