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  6. Spelt vs. Potato salad

Spelt vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between spelt and potato salad

  • Potato salad contains less manganese, phosphorus, iron, copper, fiber, vitamin B3, magnesium, zinc, and vitamin B1 than spelt.
  • Daily need coverage for manganese for spelt is 125% higher.
  • Potato salad has 11 times less zinc than spelt. Spelt has 3.28mg of zinc, while potato salad has 0.31mg.
  • Spelt has a higher glycemic index than potato salad.

Food types used in this article are Spelt, uncooked and Potato salad, home-prepared.

Infographic

Spelt vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +806.7%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +583.1%
Contains more CopperCopper +333.1%
Contains more ZincZinc +958.1%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +2853.5%
Contains more SeleniumSelenium +185.4%

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%
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +668.9%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +542.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Potato salad DV% diff.
Manganese 2.983mg 0.101mg 125%
Phosphorus 401mg 52mg 50%
Iron 4.44mg 0.65mg 47%
Copper 0.511mg 0.118mg 44%
Fiber 10.7g 1.3g 38%
Vitamin B3 6.843mg 0.89mg 37%
Magnesium 136mg 15mg 29%
Zinc 3.28mg 0.31mg 27%
Vitamin B1 0.364mg 0.077mg 24%
Protein 14.57g 2.68g 24%
Cholesterol 0mg 68mg 23%
Sodium 8mg 529mg 23%
Starch 53.92g 22%
Carbs 70.19g 11.17g 20%
Polyunsaturated fat 1.258g 3.737g 17%
Selenium 11.7µg 4.1µg 14%
Vitamin B5 1.068mg 0.534mg 11%
Vitamin C 0mg 10mg 11%
Folate 45µg 7µg 10%
Calories 338kcal 143kcal 10%
Fats 2.43g 8.2g 9%
Vitamin B6 0.23mg 0.141mg 7%
Monounsaturated fat 0.445g 2.48g 5%
Saturated fat 0.406g 1.429g 5%
Vitamin E 0.79mg 5%
Potassium 388mg 254mg 4%
Vitamin B2 0.113mg 0.06mg 4%
Vitamin A 0µg 32µg 4%
Vitamin K 3.6µg 3%
Calcium 27mg 19mg 1%
Net carbs 59.49g 9.87g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.042mg 0%
Threonine 0.443mg 0.116mg 0%
Isoleucine 0.552mg 0.141mg 0%
Leucine 1.07mg 0.202mg 0%
Lysine 0.409mg 0.171mg 0%
Methionine 0.258mg 0.066mg 0%
Phenylalanine 0.737mg 0.135mg 0%
Valine 0.681mg 0.172mg 0%
Histidine 0.36mg 0.062mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +443.7%
Contains more CarbsCarbs +528.4%
Contains more FatsFats +237.4%
Contains more WaterWater +589.7%
~equal in Other ~1.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +457.3%
Contains more Poly. FatPolyunsaturated fat +197.1%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.