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 for 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 has a lower glycemic index (63) than mashed potato (87).
Spelt, uncooked and Fast foods, potato, mashed are the varieties used in this article.
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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 more MagnesiumMagnesium | +806.7% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +35.7% |
| Contains more IronIron | +1332.3% |
| Contains more CopperCopper | +1360% |
| Contains more ZincZinc | +1390.9% |
| Contains more PhosphorusPhosphorus | +579.7% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +2943.9% |
| Contains more SeleniumSelenium | +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 more Vitamin EVitamin E | +88.1% |
| Contains more Vitamin B1Vitamin B1 | +2326.7% |
| Contains more Vitamin B2Vitamin B2 | +653.3% |
| Contains more Vitamin B3Vitamin B3 | +533.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +63.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.098mg | 125% |
| Copper | 0.511mg | 0.035mg | 53% |
| Iron | 4.44mg | 0.31mg | 52% |
| Phosphorus | 401mg | 59mg | 49% |
| Fiber | 10.7g | 1.3g | 38% |
| Vitamin B3 | 6.843mg | 1.08mg | 36% |
| Vitamin B1 | 0.364mg | 0.015mg | 29% |
| Magnesium | 136mg | 15mg | 29% |
| Zinc | 3.28mg | 0.22mg | 28% |
| Protein | 14.57g | 1.65g | 26% |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 0.8µg | 20% |
| Carbs | 70.19g | 14.65g | 19% |
| Starch | 53.92g | 12.1g | 17% |
| Sodium | 8mg | 306mg | 13% |
| Calories | 338kcal | 89kcal | 12% |
| Folate | 45µg | 9µg | 9% |
| Vitamin B2 | 0.113mg | 0.015mg | 8% |
| Vitamin B6 | 0.23mg | 0.12mg | 8% |
| Vitamin A | 0µg | 43µg | 5% |
| Potassium | 388mg | 286mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.79mg | 0.42mg | 2% |
| Vitamin K | 3.6µg | 5.9µg | 2% |
| Choline | 13.4mg | 2% | |
| Calcium | 27mg | 18mg | 1% |
| Fats | 2.43g | 2.82g | 1% |
| Saturated fat | 0.406g | 0.577g | 1% |
| Monounsaturated fat | 0.445g | 0.72g | 1% |
| Polyunsaturated fat | 1.258g | 1.342g | 1% |
| Net carbs | 59.49g | 13.35g | N/A |
| Sugar | 6.82g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| 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 | 0.2g | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.065g | 0.174g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +783% |
| Contains more CarbsCarbs | +379.1% |
| Contains more OtherOther | +42.1% |
| Contains more FatsFats | +16% |
| Contains more WaterWater | +622.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -29.6% |
| Contains more Mono. FatMonounsaturated fat | +61.8% |
~equal in
Polyunsaturated fat
~1.342g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +345.6% |
| Contains more SucroseSucrose | +490% |
| Contains more GlucoseGlucose | +320% |
| Contains more FructoseFructose | +20% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g