Spelt vs. Coconut — In-Depth Nutrition Comparison
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The main differences between spelt and coconut
- Coconut contains less manganese, phosphorus, vitamin B3, iron, vitamin B1, magnesium, zinc, vitamin B5, and vitamin B6 than spelt.
- Daily need coverage for saturated fat for coconut is 146% higher.
- Coconut has 13 times less vitamin B3 than spelt. Spelt has 6.843mg of vitamin B3, while coconut has 0.54mg.
- Spelt is lower in saturated fat.
Food types used in this article are Spelt, uncooked and Nuts, coconut meat, raw.
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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 more MagnesiumMagnesium | +325% |
| Contains more CalciumCalcium | +92.9% |
| Contains more IronIron | +82.7% |
| Contains more CopperCopper | +17.5% |
| Contains more ZincZinc | +198.2% |
| Contains more PhosphorusPhosphorus | +254.9% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +98.9% |
| Contains more SeleniumSelenium | +15.8% |
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 | +229.2% |
| Contains more Vitamin B1Vitamin B1 | +451.5% |
| Contains more Vitamin B2Vitamin B2 | +465% |
| Contains more Vitamin B3Vitamin B3 | +1167.2% |
| Contains more Vitamin B5Vitamin B5 | +256% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +73.1% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.406g | 29.698g | 133% |
| Manganese | 2.983mg | 1.5mg | 64% |
| Fats | 2.43g | 33.49g | 48% |
| Phosphorus | 401mg | 113mg | 41% |
| Vitamin B3 | 6.843mg | 0.54mg | 39% |
| Magnesium | 136mg | 32mg | 25% |
| Iron | 4.44mg | 2.43mg | 25% |
| Vitamin B1 | 0.364mg | 0.066mg | 25% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 3.33g | 22% |
| Zinc | 3.28mg | 1.1mg | 20% |
| Carbs | 70.19g | 15.23g | 18% |
| Vitamin B5 | 1.068mg | 0.3mg | 15% |
| Vitamin B6 | 0.23mg | 0.054mg | 14% |
| Copper | 0.511mg | 0.435mg | 8% |
| Fiber | 10.7g | 9g | 7% |
| Vitamin B2 | 0.113mg | 0.02mg | 7% |
| Polyunsaturated fat | 1.258g | 0.366g | 6% |
| Folate | 45µg | 26µg | 5% |
| Vitamin E | 0.79mg | 0.24mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin K | 3.6µg | 0.2µg | 3% |
| Selenium | 11.7µg | 10.1µg | 3% |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 0.445g | 1.425g | 2% |
| Calories | 338kcal | 354kcal | 1% |
| Sodium | 8mg | 20mg | 1% |
| Potassium | 388mg | 356mg | 1% |
| Calcium | 27mg | 14mg | 1% |
| Net carbs | 59.49g | 6.23g | N/A |
| Sugar | 6.82g | 6.23g | N/A |
| Tryptophan | 0.132mg | 0.039mg | 0% |
| Threonine | 0.443mg | 0.121mg | 0% |
| Isoleucine | 0.552mg | 0.131mg | 0% |
| Leucine | 1.07mg | 0.247mg | 0% |
| Lysine | 0.409mg | 0.147mg | 0% |
| Methionine | 0.258mg | 0.062mg | 0% |
| Phenylalanine | 0.737mg | 0.169mg | 0% |
| Valine | 0.681mg | 0.202mg | 0% |
| Histidine | 0.36mg | 0.077mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +337.5% |
| Contains more CarbsCarbs | +360.9% |
| Contains more OtherOther | +86.5% |
| Contains more FatsFats | +1278.2% |
| Contains more WaterWater | +326.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Poly. FatPolyunsaturated fat | +243.7% |
| Contains more Mono. FatMonounsaturated fat | +220.2% |