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Spelt vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between spelt and maple sugar

  • Spelt is richer in phosphorus, copper, fiber, vitamin B3, iron, vitamin B1, magnesium, and vitamin B5, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 63% more than spelt.

Specific food types used in this comparison are Spelt, uncooked and Sugars, maple.

Infographic

Spelt vs Maple sugar 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +615.8%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +175.8%
Contains more CopperCopper +416.2%
Contains more PhosphorusPhosphorus +13266.7%
Contains less SodiumSodium -27.3%
Contains more SeleniumSelenium +1362.5%
Contains more CalciumCalcium +233.3%
Contains more ZincZinc +84.8%
Contains more ManganeseManganese +48.2%

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
8
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%
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3944.4%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +17007.5%
Contains more Vitamin B5Vitamin B5 +2125%
Contains more Vitamin B6Vitamin B6 +7566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Maple sugar DV% diff.
Manganese 2.983mg 4.422mg 63%
Phosphorus 401mg 3mg 57%
Copper 0.511mg 0.099mg 46%
Vitamin B3 6.843mg 0.04mg 43%
Fiber 10.7g 0g 43%
Iron 4.44mg 1.61mg 35%
Vitamin B1 0.364mg 0.009mg 30%
Protein 14.57g 0.1g 29%
Magnesium 136mg 19mg 28%
Zinc 3.28mg 6.06mg 25%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.048mg 20%
Selenium 11.7µg 0.8µg 20%
Vitamin B6 0.23mg 0.003mg 17%
Folate 45µg 0µg 11%
Vitamin B2 0.113mg 0.013mg 8%
Polyunsaturated fat 1.258g 0.1g 8%
Carbs 70.19g 90.9g 7%
Calcium 27mg 90mg 6%
Vitamin E 0.79mg 0mg 5%
Potassium 388mg 274mg 3%
Fats 2.43g 0.2g 3%
Vitamin K 3.6µg 0µg 3%
Saturated fat 0.406g 0.036g 2%
Monounsaturated fat 0.445g 0.064g 1%
Calories 338kcal 354kcal 1%
Net carbs 59.49g 90.9g N/A
Sugar 6.82g 84.87g N/A
Sodium 8mg 11mg 0%
Choline 2.1mg 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
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +14470%
Contains more FatsFats +1115%
Contains more WaterWater +37.8%
Contains more OtherOther +123.8%
Contains more CarbsCarbs +29.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +595.3%
Contains more Poly. FatPolyunsaturated fat +1158%
Contains less Sat. FatSaturated fat -91.1%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.