Spelt vs. Potato — In-Depth Nutrition Comparison
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Important differences between spelt and potatoes
- Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, magnesium, and vitamin B1; however, potatoes are richer in vitamin C.
- Spelt's daily need coverage for manganese is 121% more.
- Spelt contains 11 times more zinc than potatoes. Spelt contains 3.28mg of zinc, while potatoes contain 0.3mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of spelt is 63.
The food varieties used in the comparison are Spelt, uncooked and Potatoes, flesh, and skin, raw.
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 | +491.3% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +448.1% |
| Contains more CopperCopper | +364.5% |
| Contains more ZincZinc | +993.3% |
| Contains more PhosphorusPhosphorus | +603.5% |
| Contains more ManganeseManganese | +1391.5% |
| Contains more SeleniumSelenium | +2825% |
| Contains less SodiumSodium | -25% |
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 | +7800% |
| Contains more Vitamin B1Vitamin B1 | +349.4% |
| Contains more Vitamin B2Vitamin B2 | +253.1% |
| Contains more Vitamin B3Vitamin B3 | +545% |
| Contains more Vitamin B5Vitamin B5 | +262% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.2mg | 121% |
| Phosphorus | 401mg | 57mg | 49% |
| Iron | 4.44mg | 0.81mg | 45% |
| Copper | 0.511mg | 0.11mg | 45% |
| Vitamin B3 | 6.843mg | 1.061mg | 36% |
| Fiber | 10.7g | 2.1g | 34% |
| Zinc | 3.28mg | 0.3mg | 27% |
| Magnesium | 136mg | 23mg | 27% |
| Protein | 14.57g | 2.05g | 25% |
| Vitamin B1 | 0.364mg | 0.081mg | 24% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Selenium | 11.7µg | 0.4µg | 21% |
| Carbs | 70.19g | 17.49g | 18% |
| Starch | 53.92g | 15.29g | 16% |
| Vitamin B5 | 1.068mg | 0.295mg | 15% |
| Calories | 338kcal | 77kcal | 13% |
| Folate | 45µg | 15µg | 8% |
| Polyunsaturated fat | 1.258g | 0.042g | 8% |
| Vitamin B2 | 0.113mg | 0.032mg | 6% |
| Vitamin E | 0.79mg | 0.01mg | 5% |
| Vitamin B6 | 0.23mg | 0.298mg | 5% |
| Fats | 2.43g | 0.09g | 4% |
| Calcium | 27mg | 12mg | 2% |
| Choline | 12.1mg | 2% | |
| Saturated fat | 0.406g | 0.025g | 2% |
| Potassium | 388mg | 425mg | 1% |
| Vitamin K | 3.6µg | 2µg | 1% |
| Monounsaturated fat | 0.445g | 0.002g | 1% |
| Net carbs | 59.49g | 15.39g | N/A |
| Sugar | 6.82g | 0.82g | N/A |
| Sodium | 8mg | 6mg | 0% |
| Tryptophan | 0.132mg | 0.021mg | 0% |
| Threonine | 0.443mg | 0.067mg | 0% |
| Isoleucine | 0.552mg | 0.066mg | 0% |
| Leucine | 1.07mg | 0.098mg | 0% |
| Lysine | 0.409mg | 0.107mg | 0% |
| Methionine | 0.258mg | 0.032mg | 0% |
| Phenylalanine | 0.737mg | 0.081mg | 0% |
| Valine | 0.681mg | 0.103mg | 0% |
| Histidine | 0.36mg | 0.035mg | 0% |
| Fructose | 0.24g | 0.26g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +610.7% |
| Contains more FatsFats | +2600% |
| Contains more CarbsCarbs | +301.3% |
| Contains more OtherOther | +59.8% |
| Contains more WaterWater | +619.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22150% |
| Contains more Poly. FatPolyunsaturated fat | +2895.2% |
| Contains less Sat. FatSaturated fat | -93.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +252.6% |
| Contains more SucroseSucrose | +247.1% |
| Contains more GlucoseGlucose | +171% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0.26g
~equal in
Lactose
~0g
~equal in
Galactose
~0g