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Spelt vs. Soursop — In-Depth Nutrition Comparison

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A recap on differences between spelt and soursop

  • Spelt has more phosphorus, iron, copper, vitamin B3, fiber, zinc, magnesium, vitamin B1, and selenium; however, soursop is higher in vitamin C.
  • Spelt covers your daily phosphorus needs 53% more than soursop.
  • Soursop contains 33 times less zinc than spelt. Spelt contains 3.28mg of zinc, while soursop contains 0.1mg.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, uncooked and Soursop, raw.

Infographic

Spelt vs Soursop 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
10
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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Contains more MagnesiumMagnesium +547.6%
Contains more CalciumCalcium +92.9%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +640%
Contains more CopperCopper +494.2%
Contains more ZincZinc +3180%
Contains more PhosphorusPhosphorus +1385.2%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1850%

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
8
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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Contains more Vitamin EVitamin E +887.5%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B3Vitamin B3 +660.3%
Contains more Vitamin B5Vitamin B5 +322.1%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +221.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more ProteinProtein +1357%
Contains more FatsFats +710%
Contains more CarbsCarbs +316.8%
Contains more OtherOther +155.7%
Contains more WaterWater +636.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +394.4%
Contains more Poly. FatPolyunsaturated fat +1723.2%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Soursop
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Soursop DV% diff.
Manganese 2.983mg 130%
Phosphorus 401mg 27mg 53%
Iron 4.44mg 0.6mg 48%
Copper 0.511mg 0.086mg 47%
Vitamin B3 6.843mg 0.9mg 37%
Fiber 10.7g 3.3g 30%
Zinc 3.28mg 0.1mg 29%
Magnesium 136mg 21mg 27%
Protein 14.57g 1g 27%
Vitamin B1 0.364mg 0.07mg 25%
Vitamin C 0mg 20.6mg 23%
Starch 53.92g 22%
Selenium 11.7µg 0.6µg 20%
Carbs 70.19g 16.84g 18%
Vitamin B5 1.068mg 0.253mg 16%
Calories 338kcal 66kcal 14%
Vitamin B6 0.23mg 0.059mg 13%
Folate 45µg 14µg 8%
Polyunsaturated fat 1.258g 0.069g 8%
Vitamin B2 0.113mg 0.05mg 5%
Vitamin E 0.79mg 0.08mg 5%
Potassium 388mg 278mg 3%
Vitamin K 3.6µg 0.4µg 3%
Fats 2.43g 0.3g 3%
Saturated fat 0.406g 0.051g 2%
Calcium 27mg 14mg 1%
Choline 7.6mg 1%
Monounsaturated fat 0.445g 0.09g 1%
Net carbs 59.49g 13.54g N/A
Sugar 6.82g 13.54g N/A
Sodium 8mg 14mg 0%
Tryptophan 0.132mg 0.011mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0.06mg 0%
Methionine 0.258mg 0.007mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 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 Soursop
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
12%
Soursop
Minerals Daily Need Coverage Score
119%
Spelt
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.72g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 0.355g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 31)
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
  2. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.