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Spelt vs. Kiwi — In-Depth Nutrition Comparison

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How are Spelt and Kiwi different?

  • Spelt is richer in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Zinc, and Magnesium, while Kiwi is higher in Vitamin C, and Vitamin K.
  • Spelt covers your daily need of Manganese 125% more than Kiwi.
  • Spelt contains 23 times more Zinc than Kiwi. Spelt contains 3.28mg of Zinc, while Kiwi contains 0.14mg.

Spelt, uncooked and Kiwifruit, green, raw types were used in this article.

Infographic

Spelt vs Kiwi 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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +1332.3%
Contains more CopperCopper +293.1%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +1079.4%
Contains more ManganeseManganese +2943.9%
Contains more SeleniumSelenium +5750%
Contains more CalciumCalcium +25.9%
Contains less SodiumSodium -62.5%

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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Kiwi
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1248.1%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1906.7%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +265.1%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +770%
Contains more Vitamin EVitamin E +84.8%
Contains more Vitamin KVitamin K +1019.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1178.1%
Contains more FatsFats +367.3%
Contains more CarbsCarbs +378.8%
Contains more OtherOther +193.4%
Contains more WaterWater +653.8%

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
Kiwi
1
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +846.8%
Contains more Poly. FatPolyunsaturated fat +338.3%
Contains less Sat. FatSaturated Fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Kiwi
3
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +293.3%
Contains more MaltoseMaltose +2610.5%
Contains more GlucoseGlucose +389.3%
Contains more FructoseFructose +1712.5%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Kiwi
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 Kiwi Opinion
Calories 338kcal 61kcal Spelt
Protein 14.57g 1.14g Spelt
Fats 2.43g 0.52g Spelt
Vitamin C 0mg 92.7mg Kiwi
Net carbs 59.49g 11.66g Spelt
Carbs 70.19g 14.66g Spelt
Magnesium 136mg 17mg Spelt
Calcium 27mg 34mg Kiwi
Potassium 388mg 312mg Spelt
Iron 4.44mg 0.31mg Spelt
Sugar 6.82g 8.99g Spelt
Fiber 10.7g 3g Spelt
Copper 0.511mg 0.13mg Spelt
Zinc 3.28mg 0.14mg Spelt
Starch 53.92g 0g Spelt
Phosphorus 401mg 34mg Spelt
Sodium 8mg 3mg Kiwi
Vitamin A 10IU 87IU Kiwi
Vitamin A 0µg 4µg Kiwi
Vitamin E 0.79mg 1.46mg Kiwi
Manganese 2.983mg 0.098mg Spelt
Selenium 11.7µg 0.2µg Spelt
Vitamin B1 0.364mg 0.027mg Spelt
Vitamin B2 0.113mg 0.025mg Spelt
Vitamin B3 6.843mg 0.341mg Spelt
Vitamin B5 1.068mg 0.183mg Spelt
Vitamin B6 0.23mg 0.063mg Spelt
Vitamin K 3.6µg 40.3µg Kiwi
Folate 45µg 25µg Spelt
Choline 7.8mg Kiwi
Saturated Fat 0.406g 0.029g Kiwi
Monounsaturated Fat 0.445g 0.047g Spelt
Polyunsaturated fat 1.258g 0.287g Spelt
Tryptophan 0.132mg 0.015mg Spelt
Threonine 0.443mg 0.047mg Spelt
Isoleucine 0.552mg 0.051mg Spelt
Leucine 1.07mg 0.066mg Spelt
Lysine 0.409mg 0.061mg Spelt
Methionine 0.258mg 0.024mg Spelt
Phenylalanine 0.737mg 0.044mg Spelt
Valine 0.681mg 0.057mg Spelt
Histidine 0.36mg 0.027mg Spelt
Fructose 0.24g 4.35g Kiwi
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
119%
Spelt
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.17g)
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?
Kiwi
Kiwi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.377g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 5)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.