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Spelt vs. Rose hips — In-Depth Nutrition Comparison

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Summary of differences between spelt and rose hips

  • Spelt has more manganese, phosphorus, copper, iron, vitamin B3, and vitamin B1, while rose hips have more vitamin C, vitamin A, fiber, and vitamin E.
  • Rose hips cover your daily need for vitamin C, 473% more than spelt.
  • Spelt contains 23 times more vitamin B1 than rose hips. While spelt contains 0.364mg of vitamin B1, rose hips contain only 0.016mg.

These are the specific foods used in this comparison Spelt, uncooked and Rose Hips, wild (Northern Plains Indians).

Infographic

Spelt vs Rose hips 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
7
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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more MagnesiumMagnesium +97.1%
Contains more IronIron +318.9%
Contains more CopperCopper +352.2%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +557.4%
Contains more ManganeseManganese +192.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +525.9%
Contains more PotassiumPotassium +10.6%
Contains less SodiumSodium -50%

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
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B3Vitamin B3 +426.4%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B6Vitamin B6 +202.6%
Contains more FolateFolate +1400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +639.2%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin KVitamin K +619.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +810.6%
Contains more FatsFats +614.7%
Contains more CarbsCarbs +83.6%
Contains more OtherOther +51.7%
Contains more WaterWater +432.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +742.9%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +59.5%
Contains more FructoseFructose +383.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Rose hips
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Rose hips DV% diff.
Vitamin C 0mg 426mg 473%
Manganese 2.983mg 1.02mg 85%
Fiber 10.7g 24.1g 54%
Phosphorus 401mg 61mg 49%
Copper 0.511mg 0.113mg 44%
Iron 4.44mg 1.06mg 42%
Vitamin B3 6.843mg 1.3mg 35%
Vitamin E 0.79mg 5.84mg 34%
Vitamin B1 0.364mg 0.016mg 29%
Zinc 3.28mg 0.25mg 28%
Protein 14.57g 1.6g 26%
Vitamin A 0µg 217µg 24%
Starch 53.92g 22%
Selenium 11.7µg 21%
Vitamin K 3.6µg 25.9µg 19%
Magnesium 136mg 69mg 16%
Calcium 27mg 169mg 14%
Vitamin B6 0.23mg 0.076mg 12%
Carbs 70.19g 38.22g 11%
Folate 45µg 3µg 11%
Calories 338kcal 162kcal 9%
Polyunsaturated fat 1.258g 8%
Vitamin B5 1.068mg 0.8mg 5%
Vitamin B2 0.113mg 0.166mg 4%
Fats 2.43g 0.34g 3%
Choline 12mg 2%
Saturated fat 0.406g 2%
Fructose 0.24g 1.16g 1%
Potassium 388mg 429mg 1%
Monounsaturated fat 0.445g 1%
Net carbs 59.49g 14.12g N/A
Sugar 6.82g 2.58g N/A
Sodium 8mg 4mg 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%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Rose hips
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Spelt
140%
Rose hips
Minerals Daily Need Coverage Score
119%
Spelt
38%
Rose hips

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 1)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.406g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.