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  6. Spelt vs. Plum

Spelt vs. Plum — In-Depth Nutrition Comparison

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How are Spelt and Plum different?

  • Spelt has more Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, Vitamin B1, and Selenium than Plum.
  • Daily need coverage for Manganese from Spelt is 127% higher.

Spelt, uncooked and Plums, raw are the varieties used in this article.

Infographic

Spelt vs Plum 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
9
:
1
Plum
Plum
Contains more Calcium +350%
Contains more Iron +2511.8%
Contains more Magnesium +1842.9%
Contains more Phosphorus +2406.3%
Contains more Potassium +147.1%
Contains more Zinc +3180%
Contains more Copper +796.5%
Contains more Manganese +5636.5%
Contains more Selenium +∞%
Contains less Sodium -100%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +350%
Contains more Iron +2511.8%
Contains more Magnesium +1842.9%
Contains more Phosphorus +2406.3%
Contains more Potassium +147.1%
Contains more Zinc +3180%
Contains more Copper +796.5%
Contains more Manganese +5636.5%
Contains more Selenium +∞%
Contains less Sodium -100%

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
:
4
Plum
Plum
Contains more Vitamin E +203.8%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1541%
Contains more Vitamin B5 +691.1%
Contains more Vitamin B6 +693.1%
Contains more Folate +800%
Contains more Vitamin A +3350%
Contains more Vitamin C +∞%
Contains more Vitamin K +77.8%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +203.8%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1541%
Contains more Vitamin B5 +691.1%
Contains more Vitamin B6 +693.1%
Contains more Folate +800%
Contains more Vitamin A +3350%
Contains more Vitamin C +∞%
Contains more Vitamin K +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Plum
Plum
Contains more Protein +1981.4%
Contains more Fats +767.9%
Contains more Carbs +514.6%
Contains more Other +383.8%
Contains more Water +691.6%
Spelt
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
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +1981.4%
Contains more Fats +767.9%
Contains more Carbs +514.6%
Contains more Other +383.8%
Contains more Water +691.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +232.1%
Contains more Polyunsaturated fat +2759.1%
Contains less Saturated Fat -95.8%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +232.1%
Contains more Polyunsaturated fat +2759.1%
Contains less Saturated Fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
4
Plum
Plum
Contains more Starch +∞%
Contains more Maltose +6337.5%
Contains more Sucrose +166.1%
Contains more Glucose +503.6%
Contains more Fructose +1179.2%
Contains more Galactose +∞%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Starch +∞%
Contains more Maltose +6337.5%
Contains more Sucrose +166.1%
Contains more Glucose +503.6%
Contains more Fructose +1179.2%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Plum Opinion
Net carbs 59.49g 10.02g Spelt
Protein 14.57g 0.7g Spelt
Fats 2.43g 0.28g Spelt
Carbs 70.19g 11.42g Spelt
Calories 338kcal 46kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 3.07g Plum
Sugar 6.82g 9.92g Spelt
Fiber 10.7g 1.4g Spelt
Calcium 27mg 6mg Spelt
Iron 4.44mg 0.17mg Spelt
Magnesium 136mg 7mg Spelt
Phosphorus 401mg 16mg Spelt
Potassium 388mg 157mg Spelt
Sodium 8mg 0mg Plum
Zinc 3.28mg 0.1mg Spelt
Copper 0.511mg 0.057mg Spelt
Manganese 2.983mg 0.052mg Spelt
Selenium 11.7µg 0µg Spelt
Vitamin A 10IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.79mg 0.26mg Spelt
Vitamin C 0mg 9.5mg Plum
Vitamin B1 0.364mg 0.028mg Spelt
Vitamin B2 0.113mg 0.026mg Spelt
Vitamin B3 6.843mg 0.417mg Spelt
Vitamin B5 1.068mg 0.135mg Spelt
Vitamin B6 0.23mg 0.029mg Spelt
Folate 45µg 5µg Spelt
Vitamin K 3.6µg 6.4µg Plum
Tryptophan 0.132mg 0.009mg Spelt
Threonine 0.443mg 0.01mg Spelt
Isoleucine 0.552mg 0.014mg Spelt
Leucine 1.07mg 0.015mg Spelt
Lysine 0.409mg 0.016mg Spelt
Methionine 0.258mg 0.008mg Spelt
Phenylalanine 0.737mg 0.014mg Spelt
Valine 0.681mg 0.016mg Spelt
Histidine 0.36mg 0.009mg Spelt
Saturated Fat 0.406g 0.017g Plum
Monounsaturated Fat 0.445g 0.134g Spelt
Polyunsaturated fat 1.258g 0.044g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
9%
Plum
Minerals Daily Need Coverage Score
119%
Spelt
6%
Plum

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.1g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.389g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.