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  6. Spelt vs. Salsa

Spelt vs. Salsa — In-Depth Nutrition Comparison

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How are Spelt and Salsa different?

  • Spelt is higher than Salsa in Phosphorus, Copper, Fiber, Vitamin B3, Magnesium, Zinc, Iron, Vitamin B1, and Selenium.
  • Spelt covers your daily need of Phosphorus 53% more than Salsa.
  • Spelt contains 29 times more Selenium than Salsa. Spelt contains 11.7µg of Selenium, while Salsa contains 0.4µg.
  • Spelt is lower in Sodium.

Spelt, uncooked and USDA Commodity, salsa types were used in this article.

Infographic

Spelt vs Salsa 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
:
0
Salsa
Salsa
Contains more Calcium +125%
Contains more Iron +98.2%
Contains more Magnesium +750%
Contains more Phosphorus +1236.7%
Contains more Potassium +43.7%
Contains less Sodium -98.1%
Contains more Zinc +1829.4%
Contains more Copper +432.3%
Contains more Selenium +2825%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +125%
Contains more Iron +98.2%
Contains more Magnesium +750%
Contains more Phosphorus +1236.7%
Contains more Potassium +43.7%
Contains less Sodium -98.1%
Contains more Zinc +1829.4%
Contains more Copper +432.3%
Contains more Selenium +2825%

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
:
2
Salsa
Salsa
Contains more Vitamin B1 +628%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +533.6%
Contains more Vitamin B6 +54.4%
Contains more Folate +136.8%
Contains more Vitamin A +5400%
Contains more Vitamin C +∞%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin B1 +628%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +533.6%
Contains more Vitamin B6 +54.4%
Contains more Folate +136.8%
Contains more Vitamin A +5400%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Salsa
Salsa
Contains more Protein +871.3%
Contains more Fats +1115%
Contains more Carbs +902.7%
Contains more Other +11.9%
Contains more Water +714%
Spelt
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
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +871.3%
Contains more Fats +1115%
Contains more Carbs +902.7%
Contains more Other +11.9%
Contains more Water +714%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +2681.3%
Contains more Polyunsaturated fat +1075.7%
Contains less Saturated Fat -92.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +2681.3%
Contains more Polyunsaturated fat +1075.7%
Contains less Saturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Salsa Opinion
Net carbs 59.49g 5.6g Spelt
Protein 14.57g 1.5g Spelt
Fats 2.43g 0.2g Spelt
Carbs 70.19g 7g Spelt
Calories 338kcal 36kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Salsa
Fiber 10.7g 1.4g Spelt
Calcium 27mg 12mg Spelt
Iron 4.44mg 2.24mg Spelt
Magnesium 136mg 16mg Spelt
Phosphorus 401mg 30mg Spelt
Potassium 388mg 270mg Spelt
Sodium 8mg 430mg Spelt
Zinc 3.28mg 0.17mg Spelt
Copper 0.511mg 0.096mg Spelt
Manganese 2.983mg Spelt
Selenium 11.7µg 0.4µg Spelt
Vitamin A 10IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 0.79mg Spelt
Vitamin C 0mg 4mg Salsa
Vitamin B1 0.364mg 0.05mg Spelt
Vitamin B2 0.113mg 0.03mg Spelt
Vitamin B3 6.843mg 1.08mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg 0.149mg Spelt
Folate 45µg 19µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0.029g Salsa
Monounsaturated Fat 0.445g 0.016g Spelt
Polyunsaturated fat 1.258g 0.107g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
11%
Salsa
Minerals Daily Need Coverage Score
119%
Spelt
23%
Salsa

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 422mg)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.377g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.