Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

What are the main differences between Spelt and Sunflower seeds?

  • Spelt is richer in Manganese, yet Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Folate, Magnesium, and Phosphorus.
  • Sunflower seeds' daily need coverage for Vitamin E is 229% higher.
  • Spelt has 2 times more Manganese than Sunflower seeds. Spelt has 2.983mg of Manganese, while Sunflower seeds have 1.95mg.
  • Spelt contains less Saturated Fat.

We used Spelt, uncooked and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Spelt vs Sunflower seeds 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
2
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +53%
Contains more MagnesiumMagnesium +139%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +18.2%
Contains more CopperCopper +252.3%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +64.6%
Contains more SeleniumSelenium +353%

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
1
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% 0.6% 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +4351.9%
Contains more Vitamin B1Vitamin B1 +306.6%
Contains more Vitamin B2Vitamin B2 +214.2%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +484.8%
Contains more FolateFolate +404.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +251%
Contains more WaterWater +133%
Contains more ProteinProtein +42.6%
Contains more FatsFats +2017.7%
Contains more OtherOther +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -90.9%
Contains more Mono. FatMonounsaturated Fat +4063.6%
Contains more Poly. FatPolyunsaturated fat +1739.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
4
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +323.7%
~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 Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Sunflower seeds Opinion
Calories 338kcal 584kcal Sunflower seeds
Protein 14.57g 20.78g Sunflower seeds
Fats 2.43g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 59.49g 11.4g Spelt
Carbs 70.19g 20g Spelt
Magnesium 136mg 325mg Sunflower seeds
Calcium 27mg 78mg Sunflower seeds
Potassium 388mg 645mg Sunflower seeds
Iron 4.44mg 5.25mg Sunflower seeds
Sugar 6.82g 2.62g Sunflower seeds
Fiber 10.7g 8.6g Spelt
Copper 0.511mg 1.8mg Sunflower seeds
Zinc 3.28mg 5mg Sunflower seeds
Starch 53.92g Spelt
Phosphorus 401mg 660mg Sunflower seeds
Sodium 8mg 9mg Spelt
Vitamin A 10IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 0.79mg 35.17mg Sunflower seeds
Manganese 2.983mg 1.95mg Spelt
Selenium 11.7µg 53µg Sunflower seeds
Vitamin B1 0.364mg 1.48mg Sunflower seeds
Vitamin B2 0.113mg 0.355mg Sunflower seeds
Vitamin B3 6.843mg 8.335mg Sunflower seeds
Vitamin B5 1.068mg 1.13mg Sunflower seeds
Vitamin B6 0.23mg 1.345mg Sunflower seeds
Vitamin K 3.6µg 0µg Spelt
Folate 45µg 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 0.406g 4.455g Spelt
Monounsaturated Fat 0.445g 18.528g Sunflower seeds
Polyunsaturated fat 1.258g 23.137g Sunflower seeds
Tryptophan 0.132mg 0.348mg Sunflower seeds
Threonine 0.443mg 0.928mg Sunflower seeds
Isoleucine 0.552mg 1.139mg Sunflower seeds
Leucine 1.07mg 1.659mg Sunflower seeds
Lysine 0.409mg 0.937mg Sunflower seeds
Methionine 0.258mg 0.494mg Sunflower seeds
Phenylalanine 0.737mg 1.169mg Sunflower seeds
Valine 0.681mg 1.315mg Sunflower seeds
Histidine 0.36mg 0.632mg Sunflower seeds
Fructose 0.24g Spelt
Omega-3 - EPA 0.014g Sunflower seeds
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
119%
Spelt
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 4.2g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 4.049g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.