Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Prunes

Spelt vs. Prunes — In-Depth Nutrition Comparison

Compare

Differences between Spelt and Prunes

  • Spelt is higher in Manganese, Phosphorus, Iron, Vitamin B3, Vitamin B1, Zinc, Copper, Magnesium, and Selenium, however, Prunes is 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 has only 0.3µg.

The food types used in this comparison are Spelt, uncooked and Plums, dried (prunes), uncooked.

Infographic

Spelt vs Prunes 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
7
:
3
Prunes
Prunes
Contains more Iron +377.4%
Contains more Magnesium +231.7%
Contains more Phosphorus +481.2%
Contains more Zinc +645.5%
Contains more Copper +81.9%
Contains more Manganese +897.7%
Contains more Selenium +3800%
Contains more Calcium +59.3%
Contains more Potassium +88.7%
Contains less Sodium -75%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +377.4%
Contains more Magnesium +231.7%
Contains more Phosphorus +481.2%
Contains more Zinc +645.5%
Contains more Copper +81.9%
Contains more Manganese +897.7%
Contains more Selenium +3800%
Contains more Calcium +59.3%
Contains more Potassium +88.7%
Contains less Sodium -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.
Spelt
Spelt
6
:
5
Prunes
Prunes
Contains more Vitamin E +83.7%
Contains more Vitamin B1 +613.7%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B5 +153.1%
Contains more Vitamin B6 +12.2%
Contains more Folate +1025%
Contains more Vitamin A +7710%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.6%
Contains more Vitamin K +1552.8%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +83.7%
Contains more Vitamin B1 +613.7%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B5 +153.1%
Contains more Vitamin B6 +12.2%
Contains more Folate +1025%
Contains more Vitamin A +7710%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.6%
Contains more Vitamin K +1552.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Prunes
Prunes
Contains more Protein +568.3%
Contains more Fats +539.5%
Contains more Water +180.6%
Contains more Other +47.5%
Equal in Carbs - 63.88
Spelt
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +568.3%
Contains more Fats +539.5%
Contains more Water +180.6%
Contains more Other +47.5%
Equal in Carbs - 63.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +739.6%
Contains more Polyunsaturated fat +1929%
Contains less Saturated Fat -78.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +739.6%
Contains more Polyunsaturated fat +1929%
Contains less Saturated Fat -78.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Prunes
Prunes
Contains more Starch +955.2%
Contains more Sucrose +293.3%
Contains more Maltose +8483.3%
Contains more Glucose +2931%
Contains more Fructose +5087.5%
Spelt
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +955.2%
Contains more Sucrose +293.3%
Contains more Maltose +8483.3%
Contains more Glucose +2931%
Contains more Fructose +5087.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Prunes Opinion
Net carbs 59.49g 56.78g Spelt
Protein 14.57g 2.18g Spelt
Fats 2.43g 0.38g Spelt
Carbs 70.19g 63.88g Spelt
Calories 338kcal 240kcal Spelt
Starch 53.92g 5.11g Spelt
Fructose 0.24g 12.45g Prunes
Sugar 6.82g 38.13g Spelt
Fiber 10.7g 7.1g Spelt
Calcium 27mg 43mg Prunes
Iron 4.44mg 0.93mg Spelt
Magnesium 136mg 41mg Spelt
Phosphorus 401mg 69mg Spelt
Potassium 388mg 732mg Prunes
Sodium 8mg 2mg Prunes
Zinc 3.28mg 0.44mg Spelt
Copper 0.511mg 0.281mg Spelt
Manganese 2.983mg 0.299mg Spelt
Selenium 11.7µg 0.3µg Spelt
Vitamin A 10IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.79mg 0.43mg Spelt
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.364mg 0.051mg Spelt
Vitamin B2 0.113mg 0.186mg Prunes
Vitamin B3 6.843mg 1.882mg Spelt
Vitamin B5 1.068mg 0.422mg Spelt
Vitamin B6 0.23mg 0.205mg Spelt
Folate 45µg 4µg Spelt
Vitamin K 3.6µg 59.5µg Prunes
Tryptophan 0.132mg 0.025mg Spelt
Threonine 0.443mg 0.049mg Spelt
Isoleucine 0.552mg 0.041mg Spelt
Leucine 1.07mg 0.066mg Spelt
Lysine 0.409mg 0.05mg Spelt
Methionine 0.258mg 0.016mg Spelt
Phenylalanine 0.737mg 0.052mg Spelt
Valine 0.681mg 0.056mg Spelt
Histidine 0.36mg 0.027mg Spelt
Saturated Fat 0.406g 0.088g Prunes
Monounsaturated Fat 0.445g 0.053g Spelt
Polyunsaturated fat 1.258g 0.062g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
31%
Prunes
Minerals Daily Need Coverage Score
119%
Spelt
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 31.31g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.318g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.