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  6. Spelt vs. Orange juice

Spelt vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between spelt and orange juice?

  • Spelt is richer in manganese, phosphorus, iron, copper, fiber, vitamin B3, magnesium, zinc, and vitamin B1, yet orange juice is richer in vitamin C.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Spelt has 66 times more zinc than orange juice. Spelt has 3.28mg of zinc, while orange juice has 0.05mg.
  • Orange juice has a lower glycemic index than spelt.

We used Spelt, uncooked and Orange juice, raw types in this comparison.

Infographic

Spelt vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +1136.4%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +94%
Contains more IronIron +2120%
Contains more CopperCopper +1061.4%
Contains more ZincZinc +6460%
Contains more PhosphorusPhosphorus +2258.8%
Contains more ManganeseManganese +21207.1%
Contains more SeleniumSelenium +11600%
Contains less SodiumSodium -87.5%

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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +304.4%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Orange juice DV% diff.
Manganese 2.983mg 0.014mg 129%
Vitamin C 0mg 50mg 56%
Phosphorus 401mg 17mg 55%
Iron 4.44mg 0.2mg 53%
Copper 0.511mg 0.044mg 52%
Fiber 10.7g 0.2g 42%
Vitamin B3 6.843mg 0.4mg 40%
Magnesium 136mg 11mg 30%
Zinc 3.28mg 0.05mg 29%
Protein 14.57g 0.7g 28%
Vitamin B1 0.364mg 0.09mg 23%
Starch 53.92g 22%
Selenium 11.7µg 0.1µg 21%
Carbs 70.19g 10.4g 20%
Vitamin B5 1.068mg 0.19mg 18%
Vitamin B6 0.23mg 0.04mg 15%
Calories 338kcal 45kcal 15%
Polyunsaturated fat 1.258g 0.04g 8%
Potassium 388mg 200mg 6%
Vitamin B2 0.113mg 0.03mg 6%
Vitamin E 0.79mg 0.04mg 5%
Folate 45µg 30µg 4%
Fats 2.43g 0.2g 3%
Vitamin K 3.6µg 0.1µg 3%
Calcium 27mg 11mg 2%
Saturated fat 0.406g 0.024g 2%
Vitamin A 0µg 10µg 1%
Monounsaturated fat 0.445g 0.036g 1%
Choline 6.2mg 1%
Net carbs 59.49g 10.2g N/A
Sugar 6.82g 8.4g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0.002mg 0%
Threonine 0.443mg 0.008mg 0%
Isoleucine 0.552mg 0.008mg 0%
Leucine 1.07mg 0.013mg 0%
Lysine 0.409mg 0.009mg 0%
Methionine 0.258mg 0.003mg 0%
Phenylalanine 0.737mg 0.009mg 0%
Valine 0.681mg 0.011mg 0%
Histidine 0.36mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1981.4%
Contains more FatsFats +1115%
Contains more CarbsCarbs +574.9%
Contains more OtherOther +347.5%
Contains more WaterWater +701.3%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +1136.1%
Contains more Poly. FatPolyunsaturated fat +3045%
Contains less Sat. FatSaturated fat -94.1%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.