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 for 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
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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 | +3300% |
| Contains more PotassiumPotassium | +4750% |
| Contains more IronIron | +34.5% |
| Contains more CopperCopper | +103.6% |
| Contains more ZincZinc | +1390.9% |
| Contains more PhosphorusPhosphorus | +13266.7% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +14815% |
| Contains more SeleniumSelenium | +1200% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin B1Vitamin B1 | +12033.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18394.6% |
| Contains more Vitamin B5Vitamin B5 | +7020% |
| Contains more Vitamin B6Vitamin B6 | +2455.6% |
| Contains more Vitamin KVitamin K | +157.1% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +108.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1634.5% |
| Contains more CarbsCarbs | +1021.2% |
| Contains more FatsFats | +339.5% |
| Contains more WaterWater | +625.9% |
| Contains more OtherOther | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.3% |
| Contains more Poly. FatPolyunsaturated fat | +38.1% |
| Contains more Mono. FatMonounsaturated 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.
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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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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.02mg | 129% |
| Phosphorus | 401mg | 3mg | 57% |
| Vitamin B3 | 6.843mg | 0.037mg | 43% |
| Sodium | 8mg | 735mg | 32% |
| Magnesium | 136mg | 4mg | 31% |
| Vitamin B1 | 0.364mg | 0.003mg | 30% |
| Fiber | 10.7g | 3.2g | 30% |
| Copper | 0.511mg | 0.251mg | 29% |
| Zinc | 3.28mg | 0.22mg | 28% |
| Protein | 14.57g | 0.84g | 27% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 6.26g | 21% |
| Vitamin B5 | 1.068mg | 0.015mg | 21% |
| Selenium | 11.7µg | 0.9µg | 20% |
| Monounsaturated fat | 0.445g | 7.888g | 19% |
| Vitamin B6 | 0.23mg | 0.009mg | 17% |
| Iron | 4.44mg | 3.3mg | 14% |
| Fats | 2.43g | 10.68g | 13% |
| Folate | 45µg | 0µg | 11% |
| Calories | 338kcal | 115kcal | 11% |
| Potassium | 388mg | 8mg | 11% |
| Vitamin B2 | 0.113mg | 0mg | 9% |
| Vitamin E | 0.79mg | 1.65mg | 6% |
| Calcium | 27mg | 88mg | 6% |
| Saturated fat | 0.406g | 1.415g | 5% |
| Choline | 10.3mg | 2% | |
| Vitamin A | 0µg | 20µg | 2% |
| Polyunsaturated fat | 1.258g | 0.911g | 2% |
| Vitamin K | 3.6µg | 1.4µg | 2% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 59.49g | 3.06g | N/A |
| Sugar | 6.82g | 0g | N/A |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0.026mg | 0% |
| Isoleucine | 0.552mg | 0.031mg | 0% |
| Leucine | 1.07mg | 0.05mg | 0% |
| Lysine | 0.409mg | 0.032mg | 0% |
| Methionine | 0.258mg | 0.012mg | 0% |
| Phenylalanine | 0.737mg | 0.029mg | 0% |
| Valine | 0.681mg | 0.038mg | 0% |
| Histidine | 0.36mg | 0.023mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
4%
Minerals Daily Need Coverage Score
119%
35%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 727mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 1.009g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt is cheaper (difference - $3.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 6.82g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.