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  6. Spelt vs. Puff pastry

Spelt vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between spelt and puff pastry

  • Spelt is higher in manganese, phosphorus, copper, fiber, magnesium, zinc, iron, and vitamin B5; however, puff pastry is richer in selenium.
  • Spelt's daily need coverage for manganese is 108% higher.
  • Spelt has less saturated fat.

The food types used in this comparison are Spelt, uncooked and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Spelt vs Puff pastry 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
9
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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +525.8%
Contains more IronIron +70.8%
Contains more CopperCopper +344.3%
Contains more ZincZinc +507.4%
Contains more PhosphorusPhosphorus +568.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +502.6%
Contains more SeleniumSelenium +109.4%

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
5
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin EVitamin E +43.6%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1110.5%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin KVitamin K +352.8%
Contains more FolateFolate +22.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Puff pastry DV% diff.
Polyunsaturated fat 1.258g 22.228g 140%
Manganese 2.983mg 0.495mg 108%
Fats 2.43g 38.5g 55%
Phosphorus 401mg 60mg 49%
Copper 0.511mg 0.115mg 44%
Fiber 10.7g 1.5g 37%
Magnesium 136mg 16mg 29%
Zinc 3.28mg 0.54mg 25%
Selenium 11.7µg 24.5µg 23%
Saturated fat 0.406g 5.502g 23%
Iron 4.44mg 2.6mg 23%
Starch 53.92g 22%
Vitamin B5 1.068mg 0mg 21%
Monounsaturated fat 0.445g 8.828g 21%
Vitamin B3 6.843mg 3.8mg 19%
Vitamin B6 0.23mg 0.019mg 16%
Protein 14.57g 7.4g 14%
Vitamin K 3.6µg 16.3µg 11%
Calories 338kcal 558kcal 11%
Vitamin B2 0.113mg 0.258mg 11%
Sodium 8mg 253mg 11%
Potassium 388mg 62mg 10%
Carbs 70.19g 45.7g 8%
Vitamin B1 0.364mg 0.323mg 3%
Folate 45µg 55µg 3%
Vitamin E 0.79mg 0.55mg 2%
Calcium 27mg 10mg 2%
Choline 6.2mg 1%
Net carbs 59.49g 44.2g N/A
Sugar 6.82g 0.75g N/A
Tryptophan 0.132mg 0.086mg 0%
Threonine 0.443mg 0.198mg 0%
Isoleucine 0.552mg 0.275mg 0%
Leucine 1.07mg 0.514mg 0%
Lysine 0.409mg 0.144mg 0%
Methionine 0.258mg 0.131mg 0%
Phenylalanine 0.737mg 0.367mg 0%
Valine 0.681mg 0.312mg 0%
Histidine 0.36mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +96.9%
Contains more CarbsCarbs +53.6%
Contains more WaterWater +48.9%
Contains more OtherOther +79%
Contains more FatsFats +1484.4%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1883.8%
Contains more Poly. FatPolyunsaturated fat +1666.9%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.