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Spelt vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between spelt and cocoa solids

  • Spelt has more vitamin B3; however, cocoa solids are higher in copper, iron, fiber, magnesium, phosphorus, manganese, potassium, and zinc.
  • Cocoa solids cover your daily copper needs 364% more than spelt.
  • Cocoa solids contain 3 times less vitamin B3 than spelt. Spelt contains 6.843mg of vitamin B3, while cocoa solids contain 2.185mg.
  • Spelt has less saturated fat.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, uncooked and Cocoa, dry powder, unsweetened.

Infographic

Spelt vs Cocoa solids 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
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -61.9%
Contains more MagnesiumMagnesium +266.9%
Contains more CalciumCalcium +374.1%
Contains more PotassiumPotassium +292.8%
Contains more IronIron +212.2%
Contains more CopperCopper +641.3%
Contains more ZincZinc +107.6%
Contains more PhosphorusPhosphorus +83%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +22.2%

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B3Vitamin B3 +213.2%
Contains more Vitamin B5Vitamin B5 +320.5%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more Vitamin KVitamin K +44%
Contains more FolateFolate +40.6%
Contains more Vitamin B2Vitamin B2 +113.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more CarbsCarbs +21.2%
Contains more WaterWater +267.3%
Contains more ProteinProtein +34.5%
Contains more FatsFats +463.8%
Contains more OtherOther +224%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +185.9%
Contains more Mono. FatMonounsaturated fat +927%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Cocoa solids DV% diff.
Copper 0.511mg 3.788mg 364%
Iron 4.44mg 13.86mg 118%
Fiber 10.7g 37g 105%
Magnesium 136mg 499mg 86%
Caffeine 230mg 58%
Phosphorus 401mg 734mg 48%
Manganese 2.983mg 3.837mg 37%
Saturated fat 0.406g 8.07g 35%
Potassium 388mg 1524mg 33%
Zinc 3.28mg 6.81mg 32%
Vitamin B3 6.843mg 2.185mg 29%
Vitamin B1 0.364mg 0.078mg 24%
Starch 53.92g 22%
Fats 2.43g 13.7g 17%
Vitamin B5 1.068mg 0.254mg 16%
Vitamin B2 0.113mg 0.241mg 10%
Calcium 27mg 128mg 10%
Monounsaturated fat 0.445g 4.57g 10%
Protein 14.57g 19.6g 10%
Vitamin B6 0.23mg 0.118mg 9%
Calories 338kcal 228kcal 6%
Polyunsaturated fat 1.258g 0.44g 5%
Selenium 11.7µg 14.3µg 5%
Vitamin E 0.79mg 0.1mg 5%
Carbs 70.19g 57.9g 4%
Folate 45µg 32µg 3%
Choline 12mg 2%
Sodium 8mg 21mg 1%
Vitamin K 3.6µg 2.5µg 1%
Net carbs 59.49g 20.9g N/A
Sugar 6.82g 1.75g N/A
Tryptophan 0.132mg 0.293mg 0%
Threonine 0.443mg 0.776mg 0%
Isoleucine 0.552mg 0.76mg 0%
Leucine 1.07mg 1.189mg 0%
Lysine 0.409mg 0.983mg 0%
Methionine 0.258mg 0.202mg 0%
Phenylalanine 0.737mg 0.941mg 0%
Valine 0.681mg 1.177mg 0%
Histidine 0.36mg 0.339mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
15%
Cocoa solids
Minerals Daily Need Coverage Score
119%
Spelt
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 7.664g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.07g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.