Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Coconut milk

Spelt vs. Coconut milk — In-Depth Nutrition Comparison

Compare

What are the differences between spelt and coconut milk?

  • Spelt is richer than coconut milk in manganese, phosphorus, vitamin B3, iron, fiber, vitamin B1, copper, zinc, and magnesium.
  • Coconut milk's daily need coverage for saturated fat is 104% more.
  • Spelt has 14 times more vitamin B1 than coconut milk. While spelt has 0.364mg of vitamin B1, coconut milk has only 0.026mg.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of spelt is lower.

We used Spelt, uncooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

Infographic

Spelt vs Coconut milk 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
10
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +267.6%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +170.7%
Contains more CopperCopper +92.1%
Contains more ZincZinc +389.6%
Contains more PhosphorusPhosphorus +301%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +225.7%
Contains more SeleniumSelenium +88.7%

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
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +800.4%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +597%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +181.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Coconut milk DV% diff.
Saturated fat 0.406g 21.14g 94%
Manganese 2.983mg 0.916mg 90%
Phosphorus 401mg 100mg 43%
Vitamin B3 6.843mg 0.76mg 38%
Iron 4.44mg 1.64mg 35%
Fiber 10.7g 2.2g 34%
Fats 2.43g 23.84g 33%
Vitamin B1 0.364mg 0.026mg 28%
Copper 0.511mg 0.266mg 27%
Protein 14.57g 2.29g 25%
Magnesium 136mg 37mg 24%
Zinc 3.28mg 0.67mg 24%
Carbs 70.19g 5.54g 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.183mg 18%
Vitamin B6 0.23mg 0.033mg 15%
Selenium 11.7µg 6.2µg 10%
Vitamin B2 0.113mg 0mg 9%
Folate 45µg 16µg 7%
Polyunsaturated fat 1.258g 0.261g 7%
Calories 338kcal 230kcal 5%
Vitamin E 0.79mg 0.15mg 4%
Potassium 388mg 263mg 4%
Vitamin K 3.6µg 0.1µg 3%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Calcium 27mg 16mg 1%
Monounsaturated fat 0.445g 1.014g 1%
Net carbs 59.49g 3.34g N/A
Sugar 6.82g 3.34g N/A
Sodium 8mg 15mg 0%
Tryptophan 0.132mg 0.027mg 0%
Threonine 0.443mg 0.083mg 0%
Isoleucine 0.552mg 0.09mg 0%
Leucine 1.07mg 0.17mg 0%
Lysine 0.409mg 0.101mg 0%
Methionine 0.258mg 0.043mg 0%
Phenylalanine 0.737mg 0.116mg 0%
Valine 0.681mg 0.139mg 0%
Histidine 0.36mg 0.053mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +536.2%
Contains more CarbsCarbs +1167%
Contains more OtherOther +152.1%
Contains more FatsFats +881.1%
Contains more WaterWater +513.6%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +382%
Contains more Mono. FatMonounsaturated fat +127.9%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.