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Spelt vs. Papaya — In-Depth Nutrition Comparison

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What are the main differences between spelt and papaya?

  • Spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, vitamin B1, and magnesium, yet papaya is richer in vitamin C.
  • Spelt's daily need coverage for manganese is 128% higher.
  • Spelt has 41 times more zinc than papaya. Spelt has 3.28mg of zinc, while papaya has 0.08mg.
  • Papaya has a lower glycemic index than spelt.

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

Infographic

Spelt vs Papaya 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
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%
Papaya
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more MagnesiumMagnesium +547.6%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +1676%
Contains more CopperCopper +1035.6%
Contains more ZincZinc +4000%
Contains more PhosphorusPhosphorus +3910%
Contains more ManganeseManganese +7357.5%
Contains more SeleniumSelenium +1850%
~equal in Sodium ~8mg

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
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%
Papaya
3
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin EVitamin E +163.3%
Contains more Vitamin B1Vitamin B1 +1482.6%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +1816.8%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +505.3%
Contains more Vitamin KVitamin K +38.5%
Contains more FolateFolate +21.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +3000%
Contains more FatsFats +834.6%
Contains more CarbsCarbs +548.7%
Contains more OtherOther +359%
Contains more WaterWater +699.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +518.1%
Contains more Poly. FatPolyunsaturated fat +2069%
Contains less Sat. FatSaturated fat -80%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
89% 8%
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
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +386.9%
Contains more FructoseFructose +1454.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Papaya DV% diff.
Manganese 2.983mg 0.04mg 128%
Vitamin C 0mg 60.9mg 68%
Phosphorus 401mg 10mg 56%
Iron 4.44mg 0.25mg 52%
Copper 0.511mg 0.045mg 52%
Vitamin B3 6.843mg 0.357mg 41%
Fiber 10.7g 1.7g 36%
Zinc 3.28mg 0.08mg 29%
Vitamin B1 0.364mg 0.023mg 28%
Protein 14.57g 0.47g 28%
Magnesium 136mg 21mg 27%
Starch 53.92g 0g 22%
Carbs 70.19g 10.82g 20%
Selenium 11.7µg 0.6µg 20%
Vitamin B5 1.068mg 0.191mg 18%
Vitamin B6 0.23mg 0.038mg 15%
Calories 338kcal 43kcal 15%
Polyunsaturated fat 1.258g 0.058g 8%
Vitamin B2 0.113mg 0.027mg 7%
Potassium 388mg 182mg 6%
Vitamin A 0µg 47µg 5%
Fructose 0.24g 3.73g 4%
Vitamin E 0.79mg 0.3mg 3%
Fats 2.43g 0.26g 3%
Folate 45µg 37µg 2%
Saturated fat 0.406g 0.081g 1%
Choline 6.1mg 1%
Monounsaturated fat 0.445g 0.072g 1%
Vitamin K 3.6µg 2.6µg 1%
Calcium 27mg 20mg 1%
Net carbs 59.49g 9.12g N/A
Sugar 6.82g 7.82g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.132mg 0.008mg 0%
Threonine 0.443mg 0.011mg 0%
Isoleucine 0.552mg 0.008mg 0%
Leucine 1.07mg 0.016mg 0%
Lysine 0.409mg 0.025mg 0%
Methionine 0.258mg 0.002mg 0%
Phenylalanine 0.737mg 0.009mg 0%
Valine 0.681mg 0.01mg 0%
Histidine 0.36mg 0.005mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
23%
Papaya
Minerals Daily Need Coverage Score
119%
Spelt
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 0.325g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.