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Spelt vs. Sunflower seeds — In-Depth Nutrition Comparison

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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.
  • Sunflower seeds have a lower glycemic index than spelt.

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% 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% 1% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Spelt Sunflower seeds DV% diff.
Vitamin E 0.79mg 35.17mg 229%
Polyunsaturated fat 1.258g 23.137g 146%
Copper 0.511mg 1.8mg 143%
Vitamin B1 0.364mg 1.48mg 93%
Vitamin B6 0.23mg 1.345mg 86%
Fats 2.43g 51.46g 75%
Selenium 11.7µg 53µg 75%
Folate 45µg 227µg 46%
Manganese 2.983mg 1.95mg 45%
Magnesium 136mg 325mg 45%
Monounsaturated fat 0.445g 18.528g 45%
Phosphorus 401mg 660mg 37%
Starch 53.92g 22%
Vitamin B2 0.113mg 0.355mg 19%
Saturated fat 0.406g 4.455g 18%
Carbs 70.19g 20g 17%
Zinc 3.28mg 5mg 16%
Protein 14.57g 20.78g 12%
Calories 338kcal 584kcal 12%
Iron 4.44mg 5.25mg 10%
Choline 55.1mg 10%
Vitamin B3 6.843mg 8.335mg 9%
Fiber 10.7g 8.6g 8%
Potassium 388mg 645mg 8%
Calcium 27mg 78mg 5%
Vitamin K 3.6µg 0µg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin B5 1.068mg 1.13mg 1%
Net carbs 59.49g 11.4g N/A
Sugar 6.82g 2.62g N/A
Sodium 8mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.132mg 0.348mg 0%
Threonine 0.443mg 0.928mg 0%
Isoleucine 0.552mg 1.139mg 0%
Leucine 1.07mg 1.659mg 0%
Lysine 0.409mg 0.937mg 0%
Methionine 0.258mg 0.494mg 0%
Phenylalanine 0.737mg 1.169mg 0%
Valine 0.681mg 1.315mg 0%
Histidine 0.36mg 0.632mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - ALA 0.065g N/A

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

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.