Spelt vs. Pomelo — In-Depth Nutrition Comparison
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A recap on differences between spelt and pomelo
- Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1; however, pomelo is higher in vitamin C.
- Spelt covers your daily manganese needs 129% more than pomelo.
- Pomelo contains 41 times less zinc than spelt. Spelt contains 3.28mg of zinc, while pomelo contains 0.08mg.
- The glycemic index of pomelo is higher.
Food varieties used in this article are Spelt, uncooked and Pummelo, raw.
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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 | +2166.7% |
| Contains more CalciumCalcium | +575% |
| Contains more PotassiumPotassium | +79.6% |
| Contains more IronIron | +3936.4% |
| Contains more CopperCopper | +964.6% |
| Contains more ZincZinc | +4000% |
| Contains more PhosphorusPhosphorus | +2258.8% |
| Contains more ManganeseManganese | +17447.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -87.5% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +970.6% |
| Contains more Vitamin B2Vitamin B2 | +318.5% |
| Contains more Vitamin B3Vitamin B3 | +3010.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +538.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.017mg | 129% |
| Vitamin C | 0mg | 61mg | 68% |
| Phosphorus | 401mg | 17mg | 55% |
| Iron | 4.44mg | 0.11mg | 54% |
| Copper | 0.511mg | 0.048mg | 51% |
| Vitamin B3 | 6.843mg | 0.22mg | 41% |
| Fiber | 10.7g | 1g | 39% |
| Magnesium | 136mg | 6mg | 31% |
| Zinc | 3.28mg | 0.08mg | 29% |
| Vitamin B1 | 0.364mg | 0.034mg | 28% |
| Protein | 14.57g | 0.76g | 28% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Carbs | 70.19g | 9.62g | 20% |
| Vitamin B6 | 0.23mg | 0.036mg | 15% |
| Calories | 338kcal | 38kcal | 15% |
| Folate | 45µg | 11% | |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B2 | 0.113mg | 0.027mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Potassium | 388mg | 216mg | 5% |
| Fats | 2.43g | 0.04g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 27mg | 4mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 59.49g | 8.62g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1817.1% |
| Contains more FatsFats | +5975% |
| Contains more CarbsCarbs | +629.6% |
| Contains more OtherOther | +272.9% |
| Contains more WaterWater | +708.5% |