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  6. Spelt vs. Passion fruit

Spelt vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between spelt and passion fruit

  • Spelt is higher in phosphorus, copper, iron, vitamin B3, vitamin B1, zinc, magnesium, and selenium; however, passion fruit is richer in vitamin C and vitamin A.
  • Spelt's daily need coverage for phosphorus is 48% higher.
  • Passion fruit has a lower glycemic index (16) than spelt (63).

The food types used in this comparison are Spelt, uncooked and Passion-fruit, (granadilla), purple, raw.

Infographic

Spelt vs Passion fruit 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
10
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +369%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +177.5%
Contains more CopperCopper +494.2%
Contains more ZincZinc +3180%
Contains more PhosphorusPhosphorus +489.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1850%

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
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +3850%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +414.3%
Contains more FolateFolate +221.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Passion fruit DV% diff.
Manganese 2.983mg 130%
Phosphorus 401mg 68mg 48%
Copper 0.511mg 0.086mg 47%
Iron 4.44mg 1.6mg 36%
Vitamin C 0mg 30mg 33%
Vitamin B3 6.843mg 1.5mg 33%
Vitamin B1 0.364mg 0mg 30%
Zinc 3.28mg 0.1mg 29%
Magnesium 136mg 29mg 25%
Protein 14.57g 2.2g 25%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 0.6µg 20%
Carbs 70.19g 23.38g 16%
Calories 338kcal 97kcal 12%
Vitamin B6 0.23mg 0.1mg 10%
Folate 45µg 14µg 8%
Vitamin A 0µg 64µg 7%
Polyunsaturated fat 1.258g 0.411g 6%
Vitamin E 0.79mg 0.02mg 5%
Fats 2.43g 0.7g 3%
Saturated fat 0.406g 0.059g 2%
Calcium 27mg 12mg 2%
Vitamin K 3.6µg 0.7µg 2%
Monounsaturated fat 0.445g 0.086g 1%
Sodium 8mg 28mg 1%
Choline 7.6mg 1%
Fiber 10.7g 10.4g 1%
Vitamin B2 0.113mg 0.13mg 1%
Potassium 388mg 348mg 1%
Net carbs 59.49g 12.98g N/A
Sugar 6.82g 11.2g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +562.3%
Contains more FatsFats +247.1%
Contains more CarbsCarbs +200.2%
Contains more OtherOther +126.6%
Contains more WaterWater +561.8%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +417.4%
Contains more Poly. FatPolyunsaturated fat +206.1%
Contains less Sat. FatSaturated fat -85.5%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.