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Spelt vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between spelt and mango?

  • Spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1, yet mango is richer in vitamin C.
  • Spelt's daily need coverage for manganese is 127% higher.
  • Spelt has 36 times more zinc than mango. Spelt has 3.28mg of zinc, while mango has 0.09mg.
  • Mango has a lower glycemic index than spelt.

We used Spelt, uncooked and Mangos, raw types in this comparison.

Infographic

Spelt vs Mango 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
9
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%
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +131%
Contains more IronIron +2675%
Contains more CopperCopper +360.4%
Contains more ZincZinc +3544.4%
Contains more PhosphorusPhosphorus +2764.3%
Contains more ManganeseManganese +4634.9%
Contains more SeleniumSelenium +1850%
Contains less SodiumSodium -87.5%

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
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +197.4%
Contains more Vitamin B3Vitamin B3 +922.9%
Contains more Vitamin B5Vitamin B5 +442.1%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin KVitamin K +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1676.8%
Contains more FatsFats +539.5%
Contains more CarbsCarbs +368.6%
Contains more OtherOther +397.2%
Contains more WaterWater +657.4%

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
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +217.9%
Contains more Poly. FatPolyunsaturated fat +1671.8%
Contains less Sat. FatSaturated fat -77.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
2
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
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1081.4%
Contains more GlucoseGlucose +139.3%
Contains more FructoseFructose +1850%
~equal in Lactose ~0g
~equal in Galactose ~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 Mango
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 Mango DV% diff.
Manganese 2.983mg 0.063mg 127%
Phosphorus 401mg 14mg 55%
Iron 4.44mg 0.16mg 54%
Copper 0.511mg 0.111mg 44%
Vitamin C 0mg 36.4mg 40%
Vitamin B3 6.843mg 0.669mg 39%
Fiber 10.7g 1.6g 36%
Magnesium 136mg 10mg 30%
Zinc 3.28mg 0.09mg 29%
Vitamin B1 0.364mg 0.028mg 28%
Protein 14.57g 0.82g 28%
Starch 53.92g 22%
Selenium 11.7µg 0.6µg 20%
Carbs 70.19g 14.98g 18%
Vitamin B5 1.068mg 0.197mg 17%
Calories 338kcal 60kcal 14%
Vitamin B6 0.23mg 0.119mg 9%
Polyunsaturated fat 1.258g 0.071g 8%
Fructose 0.24g 4.68g 6%
Potassium 388mg 168mg 6%
Vitamin B2 0.113mg 0.038mg 6%
Vitamin A 0µg 54µg 6%
Fats 2.43g 0.38g 3%
Calcium 27mg 11mg 2%
Saturated fat 0.406g 0.092g 1%
Vitamin E 0.79mg 0.9mg 1%
Vitamin K 3.6µg 4.2µg 1%
Folate 45µg 43µg 1%
Choline 7.6mg 1%
Monounsaturated fat 0.445g 0.14g 1%
Net carbs 59.49g 13.38g N/A
Sugar 6.82g 13.66g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0.013mg 0%
Threonine 0.443mg 0.031mg 0%
Isoleucine 0.552mg 0.029mg 0%
Leucine 1.07mg 0.05mg 0%
Lysine 0.409mg 0.066mg 0%
Methionine 0.258mg 0.008mg 0%
Phenylalanine 0.737mg 0.027mg 0%
Valine 0.681mg 0.042mg 0%
Histidine 0.36mg 0.019mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Mango
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
21%
Mango
Minerals Daily Need Coverage Score
119%
Spelt
9%
Mango

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.84g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 0.314g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 12)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.