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  6. Spelt vs. Dates

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
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
7
:
3
Dates
Dates
Contains more Iron +335.3%
Contains more Magnesium +216.3%
Contains more Phosphorus +546.8%
Contains more Zinc +1031%
Contains more Copper +148.1%
Contains more Manganese +1038.5%
Contains more Selenium +290%
Contains more Calcium +44.4%
Contains more Potassium +69.1%
Contains less Sodium -75%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +335.3%
Contains more Magnesium +216.3%
Contains more Phosphorus +546.8%
Contains more Zinc +1031%
Contains more Copper +148.1%
Contains more Manganese +1038.5%
Contains more Selenium +290%
Contains more Calcium +44.4%
Contains more Potassium +69.1%
Contains less Sodium -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
Spelt
8
:
2
Dates
Dates
Contains more Vitamin E +1480%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +437.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +136.8%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Equal in Vitamin A - 10
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +1480%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +437.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +136.8%
Contains more Vitamin K +33.3%
Contains more Vitamin C +∞%
Equal in Vitamin A - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Dates
Dates
Contains more Protein +494.7%
Contains more Fats +523.1%
Contains more Other +11.9%
Contains more Water +86.3%
Equal in Carbs - 75.03
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
Dates
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 Protein +494.7%
Contains more Fats +523.1%
Contains more Other +11.9%
Contains more Water +86.3%
Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +6521.1%
Contains less Saturated Fat -92.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +6521.1%
Contains less Saturated Fat -92.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Dates
Dates
Contains more Starch +∞%
Contains more Maltose +4191.7%
Contains more Sucrose +3940.7%
Contains more Glucose +2265.5%
Contains more Fructose +8050%
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
Dates
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 Starch +∞%
Contains more Maltose +4191.7%
Contains more Sucrose +3940.7%
Contains more Glucose +2265.5%
Contains more Fructose +8050%

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
Net carbs 59.49g 67.03g Dates
Protein 14.57g 2.45g Spelt
Fats 2.43g 0.39g Spelt
Carbs 70.19g 75.03g Dates
Calories 338kcal 282kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g 19.56g Dates
Sugar 6.82g 63.35g Spelt
Fiber 10.7g 8g Spelt
Calcium 27mg 39mg Dates
Iron 4.44mg 1.02mg Spelt
Magnesium 136mg 43mg Spelt
Phosphorus 401mg 62mg Spelt
Potassium 388mg 656mg Dates
Sodium 8mg 2mg Dates
Zinc 3.28mg 0.29mg Spelt
Copper 0.511mg 0.206mg Spelt
Manganese 2.983mg 0.262mg Spelt
Selenium 11.7µg 3µg Spelt
Vitamin A 10IU 10IU
Vitamin E 0.79mg 0.05mg Spelt
Vitamin C 0mg 0.4mg Dates
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
Folate 45µg 19µg Spelt
Vitamin K 3.6µg 2.7µg 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
Saturated Fat 0.406g 0.032g Dates
Monounsaturated Fat 0.445g 0.036g Spelt
Polyunsaturated fat 1.258g 0.019g Spelt
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 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
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.