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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
119%
339%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 7.664g)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 5.07g)
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)