Spelt vs. Raisin — In-Depth Nutrition Comparison
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How are spelt and raisins different?
- Spelt is higher than raisins in manganese, phosphorus, vitamin B3, iron, fiber, zinc, magnesium, vitamin B1, copper, and selenium.
- Spelt covers your daily need for manganese, 117% more than raisins.
- Spelt contains 20 times more selenium than raisins. Spelt contains 11.7µg of selenium, while raisins contain 0.6µg.
Spelt, uncooked and Raisins, seedless types were used in this article.
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 | +325% |
| Contains more IronIron | +136.2% |
| Contains more CopperCopper | +60.7% |
| Contains more ZincZinc | +1390.9% |
| Contains more PhosphorusPhosphorus | +297% |
| Contains less SodiumSodium | -27.3% |
| Contains more ManganeseManganese | +897.7% |
| Contains more SeleniumSelenium | +1850% |
| Contains more CalciumCalcium | +85.2% |
| Contains more PotassiumPotassium | +93% |
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 | +558.3% |
| Contains more Vitamin B1Vitamin B1 | +243.4% |
| Contains more Vitamin B3Vitamin B3 | +793.3% |
| Contains more Vitamin B5Vitamin B5 | +1024.2% |
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +10.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.299mg | 117% |
| Phosphorus | 401mg | 101mg | 43% |
| Vitamin B3 | 6.843mg | 0.766mg | 38% |
| Fructose | 0.24g | 29.68g | 37% |
| Iron | 4.44mg | 1.88mg | 32% |
| Zinc | 3.28mg | 0.22mg | 28% |
| Fiber | 10.7g | 3.7g | 28% |
| Magnesium | 136mg | 32mg | 25% |
| Protein | 14.57g | 3.07g | 23% |
| Vitamin B1 | 0.364mg | 0.106mg | 22% |
| Copper | 0.511mg | 0.318mg | 21% |
| Starch | 53.92g | 2.7g | 21% |
| Selenium | 11.7µg | 0.6µg | 20% |
| Vitamin B5 | 1.068mg | 0.095mg | 19% |
| Potassium | 388mg | 749mg | 11% |
| Folate | 45µg | 5µg | 10% |
| Polyunsaturated fat | 1.258g | 0.037g | 8% |
| Vitamin E | 0.79mg | 0.12mg | 4% |
| Vitamin B6 | 0.23mg | 0.174mg | 4% |
| Carbs | 70.19g | 79.18g | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Fats | 2.43g | 0.46g | 3% |
| Choline | 11.1mg | 2% | |
| Calcium | 27mg | 50mg | 2% |
| Saturated fat | 0.406g | 0.058g | 2% |
| Calories | 338kcal | 299kcal | 2% |
| Monounsaturated fat | 0.445g | 0.051g | 1% |
| Vitamin B2 | 0.113mg | 0.125mg | 1% |
| Net carbs | 59.49g | 75.48g | N/A |
| Sugar | 6.82g | 59.19g | N/A |
| Sodium | 8mg | 11mg | 0% |
| Vitamin K | 3.6µg | 3.5µg | 0% |
| Tryptophan | 0.132mg | 0.05mg | 0% |
| Threonine | 0.443mg | 0.077mg | 0% |
| Isoleucine | 0.552mg | 0.057mg | 0% |
| Leucine | 1.07mg | 0.096mg | 0% |
| Lysine | 0.409mg | 0.084mg | 0% |
| Methionine | 0.258mg | 0.021mg | 0% |
| Phenylalanine | 0.737mg | 0.065mg | 0% |
| Valine | 0.681mg | 0.083mg | 0% |
| Histidine | 0.36mg | 0.072mg | 0% |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +374.6% |
| Contains more FatsFats | +428.3% |
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +40% |
~equal in
Other
~1.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +772.5% |
| Contains more Poly. FatPolyunsaturated fat | +3300% |
| Contains less Sat. FatSaturated fat | -85.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1897% |
| Contains more SucroseSucrose | +31.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +3203.6% |
| Contains more FructoseFructose | +12266.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g