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Spelt vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Spelt and Dates?

  • Spelt is richer than Dates in Manganese, Phosphorus, Iron, Vitamin B3, Copper, Zinc, Vitamin B1, Magnesium, Selenium, and Fiber.
  • Spelt's daily need coverage for Manganese is 118% more.
  • Spelt has 11 times more Zinc than Dates. While Spelt has 3.28mg of Zinc, Dates have only 0.29mg.

We used Spelt, uncooked and Dates, deglet noor types in this article.

Infographic

Spelt vs Dates infographic
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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.
Spelt
7
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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +216.3%
Contains more IronIron +335.3%
Contains more CopperCopper +148.1%
Contains more ZincZinc +1031%
Contains more PhosphorusPhosphorus +546.8%
Contains more ManganeseManganese +1038.5%
Contains more SeleniumSelenium +290%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +69.1%
Contains less SodiumSodium -75%

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
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Dates
2
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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +1480%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B3Vitamin B3 +437.1%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +136.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~10IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +494.7%
Contains more FatsFats +523.1%
Contains more OtherOther +11.9%
Contains more WaterWater +86.3%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dates
1
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated Fat +1136.1%
Contains more Poly. FatPolyunsaturated fat +6521.1%
Contains less Sat. FatSaturated Fat -92.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
2
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
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +4191.7%
Contains more SucroseSucrose +3940.7%
Contains more GlucoseGlucose +2265.5%
Contains more FructoseFructose +8050%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Dates Opinion
Calories 338kcal 282kcal Spelt
Protein 14.57g 2.45g Spelt
Fats 2.43g 0.39g Spelt
Vitamin C 0mg 0.4mg Dates
Net carbs 59.49g 67.03g Dates
Carbs 70.19g 75.03g Dates
Magnesium 136mg 43mg Spelt
Calcium 27mg 39mg Dates
Potassium 388mg 656mg Dates
Iron 4.44mg 1.02mg Spelt
Sugar 6.82g 63.35g Spelt
Fiber 10.7g 8g Spelt
Copper 0.511mg 0.206mg Spelt
Zinc 3.28mg 0.29mg Spelt
Starch 53.92g Spelt
Phosphorus 401mg 62mg Spelt
Sodium 8mg 2mg Dates
Vitamin A 10IU 10IU
Vitamin E 0.79mg 0.05mg Spelt
Manganese 2.983mg 0.262mg Spelt
Selenium 11.7µg 3µg Spelt
Vitamin B1 0.364mg 0.052mg Spelt
Vitamin B2 0.113mg 0.066mg Spelt
Vitamin B3 6.843mg 1.274mg Spelt
Vitamin B5 1.068mg 0.589mg Spelt
Vitamin B6 0.23mg 0.165mg Spelt
Vitamin K 3.6µg 2.7µg Spelt
Folate 45µg 19µg Spelt
Choline 6.3mg Dates
Saturated Fat 0.406g 0.032g Dates
Monounsaturated Fat 0.445g 0.036g Spelt
Polyunsaturated fat 1.258g 0.019g Spelt
Tryptophan 0.132mg 0.012mg Spelt
Threonine 0.443mg 0.043mg Spelt
Isoleucine 0.552mg 0.049mg Spelt
Leucine 1.07mg 0.084mg Spelt
Lysine 0.409mg 0.066mg Spelt
Methionine 0.258mg 0.022mg Spelt
Phenylalanine 0.737mg 0.05mg Spelt
Valine 0.681mg 0.071mg Spelt
Histidine 0.36mg 0.032mg Spelt
Fructose 0.24g 19.56g Dates
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
12%
Dates
Minerals Daily Need Coverage Score
119%
Spelt
29%
Dates

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 56.53g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.374g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.