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  6. Spelt vs. Fenugreek

Spelt vs. Fenugreek — In-Depth Nutrition Comparison

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How are Spelt and Fenugreek different?

  • Spelt is higher in Manganese, Vitamin B3, and Phosphorus, however, Fenugreek is richer in Iron, Copper, Fiber, Vitamin B6, Vitamin B2, Calcium, and Magnesium.
  • Daily need coverage for Iron from Fenugreek is 364% higher.
  • Spelt contains 4 times more Vitamin B3 than Fenugreek. While Spelt contains 6.843mg of Vitamin B3, Fenugreek contains only 1.64mg.

Spelt, uncooked and Spices, fenugreek seed are the varieties used in this article.

Infographic

Spelt vs Fenugreek 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
5
:
5
Fenugreek
Fenugreek
Contains more Phosphorus +35.5%
Contains less Sodium -88.1%
Contains more Zinc +31.2%
Contains more Manganese +142.9%
Contains more Selenium +85.7%
Contains more Calcium +551.9%
Contains more Iron +655.2%
Contains more Magnesium +40.4%
Contains more Potassium +98.5%
Contains more Copper +117.2%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains more Phosphorus +35.5%
Contains less Sodium -88.1%
Contains more Zinc +31.2%
Contains more Manganese +142.9%
Contains more Selenium +85.7%
Contains more Calcium +551.9%
Contains more Iron +655.2%
Contains more Magnesium +40.4%
Contains more Potassium +98.5%
Contains more Copper +117.2%

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
5
:
6
Fenugreek
Fenugreek
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +317.3%
Contains more Vitamin A +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +223.9%
Contains more Vitamin B6 +160.9%
Contains more Folate +26.7%
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%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +317.3%
Contains more Vitamin A +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +223.9%
Contains more Vitamin B6 +160.9%
Contains more Folate +26.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Fenugreek
Fenugreek
Contains more Carbs +20.3%
Contains more Water +24.7%
Contains more Protein +57.9%
Contains more Fats +163.8%
Contains more Other +89.9%
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
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Carbs +20.3%
Contains more Water +24.7%
Contains more Protein +57.9%
Contains more Fats +163.8%
Contains more Other +89.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
3
:
0
Fenugreek
Fenugreek
Contains less Saturated Fat -72.2%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -72.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Fenugreek Opinion
Net carbs 59.49g 33.75g Spelt
Protein 14.57g 23g Fenugreek
Fats 2.43g 6.41g Fenugreek
Carbs 70.19g 58.35g Spelt
Calories 338kcal 323kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Fenugreek
Fiber 10.7g 24.6g Fenugreek
Calcium 27mg 176mg Fenugreek
Iron 4.44mg 33.53mg Fenugreek
Magnesium 136mg 191mg Fenugreek
Phosphorus 401mg 296mg Spelt
Potassium 388mg 770mg Fenugreek
Sodium 8mg 67mg Spelt
Zinc 3.28mg 2.5mg Spelt
Copper 0.511mg 1.11mg Fenugreek
Manganese 2.983mg 1.228mg Spelt
Selenium 11.7µg 6.3µg Spelt
Vitamin A 10IU 60IU Fenugreek
Vitamin A RAE 0µg 3µg Fenugreek
Vitamin E 0.79mg Spelt
Vitamin C 0mg 3mg Fenugreek
Vitamin B1 0.364mg 0.322mg Spelt
Vitamin B2 0.113mg 0.366mg Fenugreek
Vitamin B3 6.843mg 1.64mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg 0.6mg Fenugreek
Folate 45µg 57µg Fenugreek
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.391mg Fenugreek
Threonine 0.443mg 0.898mg Fenugreek
Isoleucine 0.552mg 1.241mg Fenugreek
Leucine 1.07mg 1.757mg Fenugreek
Lysine 0.409mg 1.684mg Fenugreek
Methionine 0.258mg 0.338mg Fenugreek
Phenylalanine 0.737mg 1.089mg Fenugreek
Valine 0.681mg 1.102mg Fenugreek
Histidine 0.36mg 0.668mg Fenugreek
Saturated Fat 0.406g 1.46g Spelt
Monounsaturated Fat 0.445g Spelt
Polyunsaturated fat 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Fenugreek
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
33%
Fenugreek
Minerals Daily Need Coverage Score
119%
Spelt
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.054g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.