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  6. Spelt vs. Olive

Spelt vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Olive

  • The amount of Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B1, Fiber, Copper, Zinc, and Vitamin B5 in Spelt is higher than in Olive.
  • Spelt covers your daily need of Manganese 129% more than Olive.
  • Spelt contains 185 times more Vitamin B3 than Olive. While Spelt contains 6.843mg of Vitamin B3, Olive contains only 0.037mg.
  • The amount of Sodium in Spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Olives, ripe, canned (small-extra large).

Infographic

Spelt vs Olive 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
9
:
1
Olive
Olive
Contains more Iron +34.5%
Contains more Magnesium +3300%
Contains more Phosphorus +13266.7%
Contains more Potassium +4750%
Contains less Sodium -98.9%
Contains more Zinc +1390.9%
Contains more Copper +103.6%
Contains more Manganese +14815%
Contains more Selenium +1200%
Contains more Calcium +225.9%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Iron +34.5%
Contains more Magnesium +3300%
Contains more Phosphorus +13266.7%
Contains more Potassium +4750%
Contains less Sodium -98.9%
Contains more Zinc +1390.9%
Contains more Copper +103.6%
Contains more Manganese +14815%
Contains more Selenium +1200%
Contains more Calcium +225.9%

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
7
:
4
Olive
Olive
Contains more Vitamin B1 +12033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18394.6%
Contains more Vitamin B5 +7020%
Contains more Vitamin B6 +2455.6%
Contains more Folate +∞%
Contains more Vitamin K +157.1%
Contains more Vitamin A +3930%
Contains more Vitamin E +108.9%
Contains more Vitamin C +∞%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +12033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18394.6%
Contains more Vitamin B5 +7020%
Contains more Vitamin B6 +2455.6%
Contains more Folate +∞%
Contains more Vitamin K +157.1%
Contains more Vitamin A +3930%
Contains more Vitamin E +108.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Olive
Olive
Contains more Protein +1634.5%
Contains more Carbs +1021.2%
Contains more Fats +339.5%
Contains more Water +625.9%
Contains more Other +24.6%
Spelt
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1634.5%
Contains more Carbs +1021.2%
Contains more Fats +339.5%
Contains more Water +625.9%
Contains more Other +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Olive
Olive
Contains less Saturated Fat -71.3%
Contains more Polyunsaturated fat +38.1%
Contains more Monounsaturated Fat +1672.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -71.3%
Contains more Polyunsaturated fat +38.1%
Contains more Monounsaturated Fat +1672.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Olive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Olive Opinion
Net carbs 59.49g 3.06g Spelt
Protein 14.57g 0.84g Spelt
Fats 2.43g 10.68g Olive
Carbs 70.19g 6.26g Spelt
Calories 338kcal 115kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0g Olive
Fiber 10.7g 3.2g Spelt
Calcium 27mg 88mg Olive
Iron 4.44mg 3.3mg Spelt
Magnesium 136mg 4mg Spelt
Phosphorus 401mg 3mg Spelt
Potassium 388mg 8mg Spelt
Sodium 8mg 735mg Spelt
Zinc 3.28mg 0.22mg Spelt
Copper 0.511mg 0.251mg Spelt
Manganese 2.983mg 0.02mg Spelt
Selenium 11.7µg 0.9µg Spelt
Vitamin A 10IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.79mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.364mg 0.003mg Spelt
Vitamin B2 0.113mg 0mg Spelt
Vitamin B3 6.843mg 0.037mg Spelt
Vitamin B5 1.068mg 0.015mg Spelt
Vitamin B6 0.23mg 0.009mg Spelt
Folate 45µg 0µg Spelt
Vitamin K 3.6µg 1.4µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg 0.026mg Spelt
Isoleucine 0.552mg 0.031mg Spelt
Leucine 1.07mg 0.05mg Spelt
Lysine 0.409mg 0.032mg Spelt
Methionine 0.258mg 0.012mg Spelt
Phenylalanine 0.737mg 0.029mg Spelt
Valine 0.681mg 0.038mg Spelt
Histidine 0.36mg 0.023mg Spelt
Saturated Fat 0.406g 1.415g Spelt
Monounsaturated Fat 0.445g 7.888g Olive
Polyunsaturated fat 1.258g 0.911g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
6%
Olive
Minerals Daily Need Coverage Score
119%
Spelt
35%
Olive

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.009g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.82g)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.