Spelt vs. Prunes — In-Depth Nutrition Comparison
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Differences between spelt and prunes
- Spelt is higher in manganese, phosphorus, iron, vitamin B3, vitamin B1, zinc, copper, magnesium, and selenium; however, prunes are richer in vitamin K.
- Spelt's daily need coverage for manganese is 117% higher.
- Spelt has 39 times more selenium than prunes. While spelt has 11.7µg of selenium, prunes have only 0.3µg.
- Prunes have a lower glycemic index (29) than spelt (63).
The food types used in this comparison are Spelt, uncooked and Plums, dried (prunes), uncooked.
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 | +231.7% |
| Contains more IronIron | +377.4% |
| Contains more CopperCopper | +81.9% |
| Contains more ZincZinc | +645.5% |
| Contains more PhosphorusPhosphorus | +481.2% |
| Contains more ManganeseManganese | +897.7% |
| Contains more SeleniumSelenium | +3800% |
| Contains more CalciumCalcium | +59.3% |
| Contains more PotassiumPotassium | +88.7% |
| Contains less SodiumSodium | -75% |
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 EVitamin E | +83.7% |
| Contains more Vitamin B1Vitamin B1 | +613.7% |
| Contains more Vitamin B3Vitamin B3 | +263.6% |
| Contains more Vitamin B5Vitamin B5 | +153.1% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more FolateFolate | +1025% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +64.6% |
| Contains more Vitamin KVitamin K | +1552.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +568.3% |
| Contains more FatsFats | +539.5% |
| Contains more WaterWater | +180.6% |
| Contains more OtherOther | +47.5% |
~equal in
Carbs
~63.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +739.6% |
| Contains more Poly. FatPolyunsaturated fat | +1929% |
| Contains less Sat. FatSaturated fat | -78.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +955.2% |
| Contains more SucroseSucrose | +293.3% |
| Contains more MaltoseMaltose | +8483.3% |
| Contains more GlucoseGlucose | +2931% |
| Contains more FructoseFructose | +5087.5% |
~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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.299mg | 117% |
| Phosphorus | 401mg | 69mg | 47% |
| Vitamin K | 3.6µg | 59.5µg | 47% |
| Iron | 4.44mg | 0.93mg | 44% |
| Vitamin B3 | 6.843mg | 1.882mg | 31% |
| Zinc | 3.28mg | 0.44mg | 26% |
| Copper | 0.511mg | 0.281mg | 26% |
| Vitamin B1 | 0.364mg | 0.051mg | 26% |
| Protein | 14.57g | 2.18g | 25% |
| Magnesium | 136mg | 41mg | 23% |
| Selenium | 11.7µg | 0.3µg | 21% |
| Starch | 53.92g | 5.11g | 20% |
| Fructose | 0.24g | 12.45g | 15% |
| Fiber | 10.7g | 7.1g | 14% |
| Vitamin B5 | 1.068mg | 0.422mg | 13% |
| Potassium | 388mg | 732mg | 10% |
| Folate | 45µg | 4µg | 10% |
| Polyunsaturated fat | 1.258g | 0.062g | 8% |
| Vitamin B2 | 0.113mg | 0.186mg | 6% |
| Calories | 338kcal | 240kcal | 5% |
| Vitamin A | 0µg | 39µg | 4% |
| Fats | 2.43g | 0.38g | 3% |
| Vitamin E | 0.79mg | 0.43mg | 2% |
| Choline | 10.1mg | 2% | |
| Calcium | 27mg | 43mg | 2% |
| Vitamin B6 | 0.23mg | 0.205mg | 2% |
| Carbs | 70.19g | 63.88g | 2% |
| Monounsaturated fat | 0.445g | 0.053g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Saturated fat | 0.406g | 0.088g | 1% |
| Net carbs | 59.49g | 56.78g | N/A |
| Sugar | 6.82g | 38.13g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Tryptophan | 0.132mg | 0.025mg | 0% |
| Threonine | 0.443mg | 0.049mg | 0% |
| Isoleucine | 0.552mg | 0.041mg | 0% |
| Leucine | 1.07mg | 0.066mg | 0% |
| Lysine | 0.409mg | 0.05mg | 0% |
| Methionine | 0.258mg | 0.016mg | 0% |
| Phenylalanine | 0.737mg | 0.052mg | 0% |
| Valine | 0.681mg | 0.056mg | 0% |
| Histidine | 0.36mg | 0.027mg | 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%
26%
Minerals Daily Need Coverage Score
119%
32%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 31.31g)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Prunes contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.318g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 34)
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.