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  6. Spelt vs. Cocoa solids

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
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%

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.