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.
- The glycemic index of dates is lower.
We used Spelt, uncooked and Dates, deglet noor types in this article.
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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.262mg | 118% |
| Phosphorus | 401mg | 62mg | 48% |
| Iron | 4.44mg | 1.02mg | 43% |
| Vitamin B3 | 6.843mg | 1.274mg | 35% |
| Copper | 0.511mg | 0.206mg | 34% |
| Zinc | 3.28mg | 0.29mg | 27% |
| Vitamin B1 | 0.364mg | 0.052mg | 26% |
| Fructose | 0.24g | 19.56g | 24% |
| Protein | 14.57g | 2.45g | 24% |
| Magnesium | 136mg | 43mg | 22% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 3µg | 16% |
| Fiber | 10.7g | 8g | 11% |
| Vitamin B5 | 1.068mg | 0.589mg | 10% |
| Potassium | 388mg | 656mg | 8% |
| Polyunsaturated fat | 1.258g | 0.019g | 8% |
| Folate | 45µg | 19µg | 7% |
| Vitamin B6 | 0.23mg | 0.165mg | 5% |
| Vitamin E | 0.79mg | 0.05mg | 5% |
| Vitamin B2 | 0.113mg | 0.066mg | 4% |
| Calories | 338kcal | 282kcal | 3% |
| Fats | 2.43g | 0.39g | 3% |
| Carbs | 70.19g | 75.03g | 2% |
| Saturated fat | 0.406g | 0.032g | 2% |
| Calcium | 27mg | 39mg | 1% |
| Vitamin K | 3.6µg | 2.7µg | 1% |
| Choline | 6.3mg | 1% | |
| Monounsaturated fat | 0.445g | 0.036g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 59.49g | 67.03g | N/A |
| Sugar | 6.82g | 63.35g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Tryptophan | 0.132mg | 0.012mg | 0% |
| Threonine | 0.443mg | 0.043mg | 0% |
| Isoleucine | 0.552mg | 0.049mg | 0% |
| Leucine | 1.07mg | 0.084mg | 0% |
| Lysine | 0.409mg | 0.066mg | 0% |
| Methionine | 0.258mg | 0.022mg | 0% |
| Phenylalanine | 0.737mg | 0.05mg | 0% |
| Valine | 0.681mg | 0.071mg | 0% |
| Histidine | 0.36mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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