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.
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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.
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
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% |