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  6. Spelt vs. Heart of palm

Spelt vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between spelt and heart of palm

  • Spelt has more phosphorus, vitamin B3, fiber, iron, magnesium, vitamin B1, and selenium; however, heart of palm is richer in vitamin B6, potassium, and copper.
  • Heart of palm's daily need coverage for vitamin B6 is 45% more.
  • Spelt contains 17 times more selenium than heart of palm. Spelt contains 11.7µg of selenium, while heart of palm contains 0.7µg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Spelt, uncooked and Hearts of palm, raw.

Infographic

Spelt vs Heart of palm 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
7
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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +50%
Contains more IronIron +162.7%
Contains more PhosphorusPhosphorus +186.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1571.4%
Contains more PotassiumPotassium +365.5%
Contains more CopperCopper +26%
Contains more ZincZinc +13.7%

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 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +58%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B3Vitamin B3 +660.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B6Vitamin B6 +252.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Heart of palm DV% diff.
Manganese 2.983mg 130%
Vitamin B6 0.23mg 0.81mg 45%
Potassium 388mg 1806mg 42%
Phosphorus 401mg 140mg 37%
Vitamin B3 6.843mg 0.9mg 37%
Fiber 10.7g 1.5g 37%
Iron 4.44mg 1.69mg 34%
Magnesium 136mg 10mg 30%
Vitamin B1 0.364mg 0.05mg 26%
Protein 14.57g 2.7g 24%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 0.7µg 20%
Carbs 70.19g 25.61g 15%
Copper 0.511mg 0.644mg 15%
Calories 338kcal 115kcal 11%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.258g 0.089g 8%
Vitamin B2 0.113mg 0.18mg 5%
Folate 45µg 24µg 5%
Zinc 3.28mg 3.73mg 4%
Fats 2.43g 0.2g 3%
Vitamin K 3.6µg 0µg 3%
Vitamin E 0.79mg 0.5mg 2%
Saturated fat 0.406g 0.046g 2%
Monounsaturated fat 0.445g 0.005g 1%
Calcium 27mg 18mg 1%
Net carbs 59.49g 24.11g N/A
Sugar 6.82g 17.16g N/A
Sodium 8mg 14mg 0%
Vitamin A 0µg 3µg 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
3
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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +439.6%
Contains more FatsFats +1115%
Contains more CarbsCarbs +174.1%
Contains more WaterWater +530.7%
Contains more OtherOther +11.2%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +8800%
Contains more Poly. FatPolyunsaturated fat +1313.5%
Contains less Sat. FatSaturated fat -88.7%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.