Spelt vs. Mashed potato — In-Depth Nutrition Comparison
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How are Spelt and Mashed potato different?
- Spelt has more Manganese, Copper, Iron, Phosphorus, Fiber, Vitamin B3, Vitamin B1, Magnesium, Zinc, and Selenium than Mashed potato.
- Daily need coverage for Manganese from Spelt is 125% higher.
- Spelt contains 24 times more Vitamin B1 than Mashed potato. While Spelt contains 0.364mg of Vitamin B1, Mashed potato contains only 0.015mg.
Spelt, uncooked and Fast foods, potato, mashed are the varieties used in this article.
Infographic
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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
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Calcium
+50%
Contains
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Iron
+1332.3%
Contains
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Magnesium
+806.7%
Contains
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Phosphorus
+579.7%
Contains
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Potassium
+35.7%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+1390.9%
Contains
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Copper
+1360%
Contains
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Manganese
+2943.9%
Contains
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Selenium
+1362.5%
Contains
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Calcium
+50%
Contains
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Iron
+1332.3%
Contains
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Magnesium
+806.7%
Contains
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Phosphorus
+579.7%
Contains
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Potassium
+35.7%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+1390.9%
Contains
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Copper
+1360%
Contains
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Manganese
+2943.9%
Contains
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Selenium
+1362.5%
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.
:
Contains
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Vitamin E
+88.1%
Contains
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Vitamin B1
+2326.7%
Contains
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Vitamin B2
+653.3%
Contains
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Vitamin B3
+533.6%
Contains
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Vitamin B6
+91.7%
Contains
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Folate
+400%
Contains
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Vitamin A
+1750%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+63.9%
Contains
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Vitamin E
+88.1%
Contains
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Vitamin B1
+2326.7%
Contains
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Vitamin B2
+653.3%
Contains
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Vitamin B3
+533.6%
Contains
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Vitamin B6
+91.7%
Contains
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Folate
+400%
Contains
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Vitamin A
+1750%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+63.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+783%
Contains
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Carbs
+379.1%
Contains
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Other
+42.1%
Contains
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Fats
+16%
Contains
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Water
+622.5%
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains
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Protein
+783%
Contains
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Carbs
+379.1%
Contains
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Other
+42.1%
Contains
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Fats
+16%
Contains
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Water
+622.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-29.6%
Contains
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Monounsaturated Fat
+61.8%
Equal in Polyunsaturated fat - 1.342
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
less
Saturated Fat
-29.6%
Contains
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Monounsaturated Fat
+61.8%
Equal in Polyunsaturated fat - 1.342
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+345.6%
Contains
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Sucrose
+490%
Contains
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Glucose
+320%
Contains
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Fructose
+20%
Contains
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Maltose
+∞%
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+345.6%
Contains
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Sucrose
+490%
Contains
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Glucose
+320%
Contains
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Fructose
+20%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 13.35g |
|
| Protein | 14.57g | 1.65g |
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| Fats | 2.43g | 2.82g |
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| Carbs | 70.19g | 14.65g |
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| Calories | 338kcal | 89kcal |
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| Starch | 53.92g | 12.1g |
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| Fructose | 0.24g | 0.2g |
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| Sugar | 6.82g | 0.5g |
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| Fiber | 10.7g | 1.3g |
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| Calcium | 27mg | 18mg |
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| Iron | 4.44mg | 0.31mg |
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| Magnesium | 136mg | 15mg |
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| Phosphorus | 401mg | 59mg |
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| Potassium | 388mg | 286mg |
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| Sodium | 8mg | 306mg |
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| Zinc | 3.28mg | 0.22mg |
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| Copper | 0.511mg | 0.035mg |
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| Manganese | 2.983mg | 0.098mg |
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| Selenium | 11.7µg | 0.8µg |
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| Vitamin A | 10IU | 185IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 0.79mg | 0.42mg |
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| Vitamin B1 | 0.364mg | 0.015mg |
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| Vitamin B2 | 0.113mg | 0.015mg |
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| Vitamin B3 | 6.843mg | 1.08mg |
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| Vitamin B5 | 1.068mg |
|
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| Vitamin B6 | 0.23mg | 0.12mg |
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| Folate | 45µg | 9µg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 3.6µg | 5.9µg |
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| Tryptophan | 0.132mg |
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| Threonine | 0.443mg |
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| Isoleucine | 0.552mg |
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| Leucine | 1.07mg |
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| Lysine | 0.409mg |
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| Methionine | 0.258mg |
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| Phenylalanine | 0.737mg |
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| Valine | 0.681mg |
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| Histidine | 0.36mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.406g | 0.577g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.001g |
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| Monounsaturated Fat | 0.445g | 0.72g |
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| Polyunsaturated fat | 1.258g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.065g | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
119%
15%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 6.32g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.