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Spelt vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Spelt and Kiwifruit different?

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

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

Infographic

Spelt vs Kiwifruit 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.
Contains more Iron +1332.3%
Contains more Magnesium +700%
Contains more Phosphorus +1079.4%
Contains more Potassium +24.4%
Contains more Zinc +2242.9%
Contains more Copper +293.1%
Contains more Manganese +2943.9%
Contains more Selenium +5750%
Contains more Calcium +25.9%
Contains less Sodium -62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +1332.3%
Contains more Magnesium +700%
Contains more Phosphorus +1079.4%
Contains more Potassium +24.4%
Contains more Zinc +2242.9%
Contains more Copper +293.1%
Contains more Manganese +2943.9%
Contains more Selenium +5750%
Contains more Calcium +25.9%
Contains less Sodium -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
:
Contains more Vitamin B1 +1248.1%
Contains more Vitamin B2 +352%
Contains more Vitamin B3 +1906.7%
Contains more Vitamin B5 +483.6%
Contains more Vitamin B6 +265.1%
Contains more Folate +80%
Contains more Vitamin A +770%
Contains more Vitamin E +84.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +1019.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +1248.1%
Contains more Vitamin B2 +352%
Contains more Vitamin B3 +1906.7%
Contains more Vitamin B5 +483.6%
Contains more Vitamin B6 +265.1%
Contains more Folate +80%
Contains more Vitamin A +770%
Contains more Vitamin E +84.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +1019.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1178.1%
Contains more Fats +367.3%
Contains more Carbs +378.8%
Contains more Other +193.4%
Contains more Water +653.8%
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
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +1178.1%
Contains more Fats +367.3%
Contains more Carbs +378.8%
Contains more Other +193.4%
Contains more Water +653.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +338.3%
Contains less Saturated Fat -92.9%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +846.8%
Contains more Polyunsaturated fat +338.3%
Contains less Saturated Fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +293.3%
Contains more Maltose +2610.5%
Contains more Glucose +389.3%
Contains more Fructose +1712.5%
Contains more Galactose +∞%
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
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 Starch +∞%
Contains more Sucrose +293.3%
Contains more Maltose +2610.5%
Contains more Glucose +389.3%
Contains more Fructose +1712.5%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Kiwifruit
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 Kiwifruit Opinion
Net carbs 59.49g 11.66g Spelt
Protein 14.57g 1.14g Spelt
Fats 2.43g 0.52g Spelt
Carbs 70.19g 14.66g Spelt
Calories 338kcal 61kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 4.35g Kiwifruit
Sugar 6.82g 8.99g Spelt
Fiber 10.7g 3g Spelt
Calcium 27mg 34mg Kiwifruit
Iron 4.44mg 0.31mg Spelt
Magnesium 136mg 17mg Spelt
Phosphorus 401mg 34mg Spelt
Potassium 388mg 312mg Spelt
Sodium 8mg 3mg Kiwifruit
Zinc 3.28mg 0.14mg Spelt
Copper 0.511mg 0.13mg Spelt
Manganese 2.983mg 0.098mg Spelt
Selenium 11.7µg 0.2µg Spelt
Vitamin A 10IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.79mg 1.46mg Kiwifruit
Vitamin C 0mg 92.7mg Kiwifruit
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
Folate 45µg 25µg Spelt
Vitamin K 3.6µg 40.3µg Kiwifruit
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
Saturated Fat 0.406g 0.029g Kiwifruit
Monounsaturated Fat 0.445g 0.047g Spelt
Polyunsaturated fat 1.258g 0.287g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
42%
Kiwifruit
Minerals Daily Need Coverage Score
119%
Spelt
14%
Kiwifruit

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?
Kiwifruit
Kiwifruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.377g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.