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  6. Spelt vs. Papaya

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
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
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
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
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

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

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
Papaya
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
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
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
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
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

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.