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  6. Spelt vs. Mandarin orange

Spelt vs. Mandarin orange — In-Depth Nutrition Comparison

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How are Spelt and Mandarin orange different?

  • Spelt is richer in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, and Vitamin B1, while Mandarin orange is higher in Vitamin C.
  • Spelt covers your daily need of Manganese 128% more than Mandarin orange.
  • Spelt contains 47 times more Zinc than Mandarin orange. Spelt contains 3.28mg of Zinc, while Mandarin orange contains 0.07mg.

Spelt, uncooked and Tangerines, (mandarin oranges), raw types were used in this article.

Infographic

Spelt vs Mandarin orange 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
8
:
2
Mandarin orange
Mandarin orange
Contains more Iron +2860%
Contains more Magnesium +1033.3%
Contains more Phosphorus +1905%
Contains more Potassium +133.7%
Contains more Zinc +4585.7%
Contains more Copper +1116.7%
Contains more Manganese +7548.7%
Contains more Selenium +11600%
Contains more Calcium +37%
Contains less Sodium -75%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +2860%
Contains more Magnesium +1033.3%
Contains more Phosphorus +1905%
Contains more Potassium +133.7%
Contains more Zinc +4585.7%
Contains more Copper +1116.7%
Contains more Manganese +7548.7%
Contains more Selenium +11600%
Contains more Calcium +37%
Contains less Sodium -75%

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
8
:
3
Mandarin orange
Mandarin orange
Contains more Vitamin E +295%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +213.9%
Contains more Vitamin B3 +1719.9%
Contains more Vitamin B5 +394.4%
Contains more Vitamin B6 +194.9%
Contains more Folate +181.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +6710%
Contains more Vitamin C +∞%
Spelt
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%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +295%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +213.9%
Contains more Vitamin B3 +1719.9%
Contains more Vitamin B5 +394.4%
Contains more Vitamin B6 +194.9%
Contains more Folate +181.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +6710%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +1698.8%
Contains more Fats +683.9%
Contains more Carbs +426.2%
Contains more Other +383.8%
Contains more Water +672.9%
Spelt
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
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +1698.8%
Contains more Fats +683.9%
Contains more Carbs +426.2%
Contains more Other +383.8%
Contains more Water +672.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +641.7%
Contains more Polyunsaturated fat +1835.4%
Contains less Saturated Fat -90.4%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +641.7%
Contains more Polyunsaturated fat +1835.4%
Contains less Saturated Fat -90.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Mandarin orange
Mandarin orange
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +925.4%
Contains more Glucose +153.6%
Contains more Fructose +900%
Spelt
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
Mandarin orange
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +925.4%
Contains more Glucose +153.6%
Contains more Fructose +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Mandarin orange Opinion
Net carbs 59.49g 11.54g Spelt
Protein 14.57g 0.81g Spelt
Fats 2.43g 0.31g Spelt
Carbs 70.19g 13.34g Spelt
Calories 338kcal 53kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 2.4g Mandarin orange
Sugar 6.82g 10.58g Spelt
Fiber 10.7g 1.8g Spelt
Calcium 27mg 37mg Mandarin orange
Iron 4.44mg 0.15mg Spelt
Magnesium 136mg 12mg Spelt
Phosphorus 401mg 20mg Spelt
Potassium 388mg 166mg Spelt
Sodium 8mg 2mg Mandarin orange
Zinc 3.28mg 0.07mg Spelt
Copper 0.511mg 0.042mg Spelt
Manganese 2.983mg 0.039mg Spelt
Selenium 11.7µg 0.1µg Spelt
Vitamin A 10IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.79mg 0.2mg Spelt
Vitamin C 0mg 26.7mg Mandarin orange
Vitamin B1 0.364mg 0.058mg Spelt
Vitamin B2 0.113mg 0.036mg Spelt
Vitamin B3 6.843mg 0.376mg Spelt
Vitamin B5 1.068mg 0.216mg Spelt
Vitamin B6 0.23mg 0.078mg Spelt
Folate 45µg 16µg Spelt
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.002mg Spelt
Threonine 0.443mg 0.016mg Spelt
Isoleucine 0.552mg 0.017mg Spelt
Leucine 1.07mg 0.028mg Spelt
Lysine 0.409mg 0.032mg Spelt
Methionine 0.258mg 0.002mg Spelt
Phenylalanine 0.737mg 0.018mg Spelt
Valine 0.681mg 0.021mg Spelt
Histidine 0.36mg 0.011mg Spelt
Saturated Fat 0.406g 0.039g Mandarin orange
Monounsaturated Fat 0.445g 0.06g Spelt
Polyunsaturated fat 1.258g 0.065g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Mandarin orange
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
17%
Mandarin orange
Minerals Daily Need Coverage Score
119%
Spelt
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.76g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.