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  6. Spelt vs. Minestrone

Spelt vs. Minestrone — In-Depth Nutrition Comparison

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Significant differences between spelt and minestrone

  • Spelt is richer in manganese, phosphorus, copper, iron, fiber, vitamin B3, magnesium, vitamin B1, and zinc, while minestrone is higher in vitamin A.
  • Spelt covers your daily manganese needs 123% more than minestrone.
  • Spelt has 45 times more magnesium than minestrone. Spelt has 136mg of magnesium, while minestrone has 3mg.
  • Spelt has a higher glycemic index (63) than minestrone (47).

Specific food types used in this comparison are Spelt, uncooked and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Spelt vs Minestrone 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
10
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +4433.3%
Contains more CalciumCalcium +92.9%
Contains more PotassiumPotassium +198.5%
Contains more IronIron +1068.4%
Contains more CopperCopper +902%
Contains more ZincZinc +958.1%
Contains more PhosphorusPhosphorus +1643.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +1862.5%
Contains more SeleniumSelenium +∞%

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
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1554.5%
Contains more Vitamin B2Vitamin B2 +527.8%
Contains more Vitamin B3Vitamin B3 +1650.1%
Contains more Vitamin B5Vitamin B5 +662.9%
Contains more Vitamin B6Vitamin B6 +461%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Minestrone DV% diff.
Manganese 2.983mg 0.152mg 123%
Phosphorus 401mg 23mg 54%
Iron 4.44mg 0.38mg 51%
Copper 0.511mg 0.051mg 51%
Fiber 10.7g 0.4g 41%
Vitamin B3 6.843mg 0.391mg 40%
Magnesium 136mg 3mg 32%
Vitamin B1 0.364mg 0.022mg 29%
Zinc 3.28mg 0.31mg 27%
Protein 14.57g 1.77g 26%
Starch 53.92g 22%
Carbs 70.19g 4.66g 22%
Selenium 11.7µg 21%
Vitamin B5 1.068mg 0.14mg 19%
Vitamin B6 0.23mg 0.041mg 15%
Calories 338kcal 34kcal 15%
Sodium 8mg 254mg 11%
Folate 45µg 15µg 8%
Potassium 388mg 130mg 8%
Vitamin B2 0.113mg 0.018mg 7%
Polyunsaturated fat 1.258g 0.46g 5%
Vitamin A 0µg 49µg 5%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Fats 2.43g 1.04g 2%
Saturated fat 0.406g 0.23g 1%
Calcium 27mg 14mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 59.49g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 6.82g N/A
Monounsaturated fat 0.445g 0.29g 0%
Tryptophan 0.132mg 0.013mg 0%
Threonine 0.443mg 0.043mg 0%
Isoleucine 0.552mg 0.054mg 0%
Leucine 1.07mg 0.098mg 0%
Lysine 0.409mg 0.076mg 0%
Methionine 0.258mg 0.018mg 0%
Phenylalanine 0.737mg 0.064mg 0%
Valine 0.681mg 0.074mg 0%
Histidine 0.36mg 0.03mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +723.2%
Contains more FatsFats +133.7%
Contains more CarbsCarbs +1406.2%
Contains more OtherOther +49.2%
Contains more WaterWater +728.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +53.4%
Contains more Poly. FatPolyunsaturated fat +173.5%
Contains less Sat. FatSaturated fat -43.3%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.