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  6. Spelt vs. Falafel

Spelt vs. Falafel — In-Depth Nutrition Comparison

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How are spelt and falafel different?

  • Spelt is higher than falafel in manganese, vitamin B3, phosphorus, copper, selenium, vitamin B1, zinc, vitamin B5, magnesium, and iron.
  • Spelt covers your daily need for manganese, 100% more than falafel.
  • Spelt contains 12 times more selenium than falafel. Spelt contains 11.7µg of selenium, while falafel contains 1µg.
  • Spelt has a higher glycemic index (63) than falafel (33).

Spelt, uncooked and Falafel, home-prepared types were used in this article.

Infographic

Spelt vs Falafel 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
8
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +65.9%
Contains more IronIron +29.8%
Contains more CopperCopper +98.1%
Contains more ZincZinc +118.7%
Contains more PhosphorusPhosphorus +108.9%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +331.7%
Contains more SeleniumSelenium +1070%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +50.8%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +149.3%
Contains more Vitamin B3Vitamin B3 +555.5%
Contains more Vitamin B5Vitamin B5 +265.8%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more FolateFolate +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Falafel DV% diff.
Manganese 2.983mg 0.691mg 100%
Fiber 10.7g 43%
Vitamin B3 6.843mg 1.044mg 36%
Phosphorus 401mg 192mg 30%
Copper 0.511mg 0.258mg 28%
Fats 2.43g 17.8g 24%
Monounsaturated fat 0.445g 10.171g 24%
Starch 53.92g 22%
Selenium 11.7µg 1µg 19%
Polyunsaturated fat 1.258g 4.16g 19%
Vitamin B1 0.364mg 0.146mg 18%
Zinc 3.28mg 1.5mg 16%
Vitamin B5 1.068mg 0.292mg 16%
Carbs 70.19g 31.84g 13%
Magnesium 136mg 82mg 13%
Iron 4.44mg 3.42mg 13%
Sodium 8mg 294mg 12%
Folate 45µg 93µg 12%
Saturated fat 0.406g 2.383g 9%
Vitamin B6 0.23mg 0.125mg 8%
Potassium 388mg 585mg 6%
Vitamin E 0.79mg 5%
Vitamin B2 0.113mg 0.166mg 4%
Protein 14.57g 13.31g 3%
Calcium 27mg 54mg 3%
Vitamin K 3.6µg 3%
Vitamin C 0mg 1.6mg 2%
Calories 338kcal 333kcal 0%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 232kcal 250kcal N/A
Weight per 100 calories 30g 30g N/A
Unsaturated / Saturated Fat ratio 4.2 6 N/A
Net carbs 59.49g 31.84g N/A
Sugar 6.82g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.132mg 0.134mg 0%
Threonine 0.443mg 0.492mg 0%
Isoleucine 0.552mg 0.567mg 0%
Leucine 1.07mg 0.944mg 0%
Lysine 0.409mg 0.856mg 0%
Methionine 0.258mg 0.187mg 0%
Phenylalanine 0.737mg 0.707mg 0%
Valine 0.681mg 0.562mg 0%
Histidine 0.36mg 0.364mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more CarbsCarbs +120.4%
Contains more FatsFats +632.5%
Contains more WaterWater +214.2%
Contains more OtherOther +35.8%
~equal in Protein ~13.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +2185.6%
Contains more Poly. FatPolyunsaturated fat +230.7%

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.