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Spelt vs. Guava — In-Depth Nutrition Comparison

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How are spelt and guava different?

  • Spelt is higher in manganese, iron, phosphorus, vitamin B3, copper, zinc, magnesium, vitamin B1, and fiber; however, guava is richer in vitamin C.
  • Daily need coverage for vitamin C for guava is 254% higher.
  • Spelt contains 20 times more manganese than guava. While spelt contains 2.983mg of manganese, guava contains only 0.15mg.
  • Guava has a lower glycemic index (31) than spelt (63).

Spelt, uncooked and Guavas, common, raw are the varieties used in this article.

Infographic

Spelt vs Guava 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
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%
Guava
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Contains more MagnesiumMagnesium +518.2%
Contains more CalciumCalcium +50%
Contains more IronIron +1607.7%
Contains more CopperCopper +122.2%
Contains more ZincZinc +1326.1%
Contains more PhosphorusPhosphorus +902.5%
Contains more ManganeseManganese +1888.7%
Contains more SeleniumSelenium +1850%
Contains less SodiumSodium -75%
~equal in Potassium ~417mg

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
6
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%
Guava
3
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin B1Vitamin B1 +443.3%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +531.3%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more Vitamin KVitamin K +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.73mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Guava
1
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more ProteinProtein +471.4%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +390.2%
Contains more OtherOther +29.7%
Contains more WaterWater +633.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains more Mono. FatMonounsaturated fat +411.5%
Contains more Poly. FatPolyunsaturated fat +213.7%
Contains less Sat. FatSaturated fat -33%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Guava DV% diff.
Vitamin C 0mg 228.3mg 254%
Manganese 2.983mg 0.15mg 123%
Iron 4.44mg 0.26mg 52%
Phosphorus 401mg 40mg 52%
Vitamin B3 6.843mg 1.084mg 36%
Copper 0.511mg 0.23mg 31%
Zinc 3.28mg 0.23mg 28%
Magnesium 136mg 22mg 27%
Vitamin B1 0.364mg 0.067mg 25%
Protein 14.57g 2.55g 24%
Starch 53.92g 22%
Fiber 10.7g 5.4g 21%
Selenium 11.7µg 0.6µg 20%
Carbs 70.19g 14.32g 19%
Calories 338kcal 68kcal 14%
Vitamin B5 1.068mg 0.451mg 12%
Vitamin B6 0.23mg 0.11mg 9%
Polyunsaturated fat 1.258g 0.401g 6%
Vitamin B2 0.113mg 0.04mg 6%
Vitamin A 0µg 31µg 3%
Fats 2.43g 0.95g 2%
Saturated fat 0.406g 0.272g 1%
Monounsaturated fat 0.445g 0.087g 1%
Potassium 388mg 417mg 1%
Calcium 27mg 18mg 1%
Vitamin K 3.6µg 2.6µg 1%
Folate 45µg 49µg 1%
Choline 7.6mg 1%
Net carbs 59.49g 8.92g N/A
Sugar 6.82g 8.92g N/A
Sodium 8mg 2mg 0%
Vitamin E 0.79mg 0.73mg 0%
Tryptophan 0.132mg 0.022mg 0%
Threonine 0.443mg 0.096mg 0%
Isoleucine 0.552mg 0.093mg 0%
Leucine 1.07mg 0.171mg 0%
Lysine 0.409mg 0.072mg 0%
Methionine 0.258mg 0.016mg 0%
Phenylalanine 0.737mg 0.006mg 0%
Valine 0.681mg 0.087mg 0%
Histidine 0.36mg 0.022mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
72%
Guava
Minerals Daily Need Coverage Score
119%
Spelt
19%
Guava

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.1g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.