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  6. Spelt vs. French fries

Spelt vs. French fries — In-Depth Nutrition Comparison

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How are spelt and french fries different?

  • Spelt is higher than french fries in manganese, iron, copper, phosphorus, fiber, zinc, magnesium, vitamin B3, selenium, and vitamin B1.
  • Spelt covers your daily need for manganese, 119% more than french fries.
  • Spelt contains 13 times more selenium than french fries. Spelt contains 11.7µg of selenium, while french fries contain 0.9µg.

Spelt, uncooked and Fast foods, potato, french fried in vegetable oil types were used in this article.

Infographic

Spelt vs French fries 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
9
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +288.6%
Contains more CalciumCalcium +50%
Contains more IronIron +448.1%
Contains more CopperCopper +312.1%
Contains more ZincZinc +556%
Contains more PhosphorusPhosphorus +220.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1107.7%
Contains more SeleniumSelenium +1200%
Contains more PotassiumPotassium +49.2%

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
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B2Vitamin B2 +189.7%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +111.4%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more Vitamin KVitamin K +211.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt French fries DV% diff.
Manganese 2.983mg 0.247mg 119%
Iron 4.44mg 0.81mg 45%
Copper 0.511mg 0.124mg 43%
Phosphorus 401mg 125mg 39%
Polyunsaturated fat 1.258g 5.398g 28%
Fiber 10.7g 3.8g 28%
Zinc 3.28mg 0.5mg 25%
Magnesium 136mg 35mg 24%
Vitamin B3 6.843mg 3.004mg 24%
Protein 14.57g 3.43g 22%
Starch 53.92g 22%
Selenium 11.7µg 0.9µg 20%
Fats 2.43g 14.73g 19%
Vitamin B1 0.364mg 0.17mg 16%
Monounsaturated fat 0.445g 5.969g 14%
Vitamin B6 0.23mg 0.372mg 11%
Vitamin B5 1.068mg 0.58mg 10%
Carbs 70.19g 41.44g 10%
Sodium 8mg 210mg 9%
Saturated fat 0.406g 2.336g 9%
Choline 36.8mg 7%
Vitamin E 0.79mg 1.67mg 6%
Vitamin B2 0.113mg 0.039mg 6%
Potassium 388mg 579mg 6%
Vitamin K 3.6µg 11.2µg 6%
Vitamin C 0mg 4.7mg 5%
Folate 45µg 30µg 4%
Calories 338kcal 312kcal 1%
Calcium 27mg 18mg 1%
Net carbs 59.49g 37.64g N/A
Sugar 6.82g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +324.8%
Contains more CarbsCarbs +69.4%
Contains more FatsFats +506.2%
Contains more WaterWater +249.8%
~equal in Other ~1.85g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +1241.3%
Contains more Poly. FatPolyunsaturated fat +329.1%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.