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  6. Spelt vs. Gooseberry

Spelt vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between spelt and gooseberries?

  • Spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, magnesium, zinc, vitamin B1, and fiber, yet gooseberries are higher in vitamin C.
  • Spelt's daily need coverage for manganese is 123% more.
  • Spelt has 27 times more zinc than gooseberries. While spelt has 3.28mg of zinc, gooseberries have only 0.12mg.
  • The glycemic index of gooseberries is lower.

We used Spelt, uncooked and Gooseberries, raw types in this article.

Infographic

Spelt vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +1260%
Contains more PotassiumPotassium +96%
Contains more IronIron +1332.3%
Contains more CopperCopper +630%
Contains more ZincZinc +2633.3%
Contains more PhosphorusPhosphorus +1385.2%
Contains more ManganeseManganese +1971.5%
Contains more SeleniumSelenium +1850%
Contains less SodiumSodium -87.5%
~equal in Calcium ~25mg

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
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +113.5%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +2181%
Contains more Vitamin B5Vitamin B5 +273.4%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Gooseberry DV% diff.
Manganese 2.983mg 0.144mg 123%
Phosphorus 401mg 27mg 53%
Iron 4.44mg 0.31mg 52%
Copper 0.511mg 0.07mg 49%
Vitamin B3 6.843mg 0.3mg 41%
Vitamin C 0mg 27.7mg 31%
Magnesium 136mg 10mg 30%
Zinc 3.28mg 0.12mg 29%
Vitamin B1 0.364mg 0.04mg 27%
Protein 14.57g 0.88g 27%
Fiber 10.7g 4.3g 26%
Starch 53.92g 22%
Carbs 70.19g 10.18g 20%
Selenium 11.7µg 0.6µg 20%
Vitamin B5 1.068mg 0.286mg 16%
Calories 338kcal 44kcal 15%
Vitamin B6 0.23mg 0.08mg 12%
Folate 45µg 6µg 10%
Polyunsaturated fat 1.258g 0.317g 6%
Potassium 388mg 198mg 6%
Vitamin B2 0.113mg 0.03mg 6%
Vitamin E 0.79mg 0.37mg 3%
Fats 2.43g 0.58g 3%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.038g 2%
Vitamin A 0µg 15µg 2%
Monounsaturated fat 0.445g 0.051g 1%
Net carbs 59.49g 5.88g N/A
Calcium 27mg 25mg 0%
Sugar 6.82g N/A
Sodium 8mg 1mg 0%
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 N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1555.7%
Contains more FatsFats +319%
Contains more CarbsCarbs +589.5%
Contains more OtherOther +265.3%
Contains more WaterWater +697.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +772.5%
Contains more Poly. FatPolyunsaturated fat +296.8%
Contains less Sat. FatSaturated fat -90.6%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.