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Spelt vs Sunflower seed - In-Depth Nutrition Comparison

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What are the main differences between Spelt and Sunflower seed?

  • Spelt is richer in Manganese, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Folate, Magnesium, and Phosphorus.
  • Sunflower seed's daily need coverage for Vitamin E is 229% higher.
  • Spelt has 2 times more Manganese than Sunflower seed. Spelt has 2.983mg of Manganese, while Sunflower seed has 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -11.1%
Contains more Calcium +188.9%
Contains more Iron +18.2%
Contains more Magnesium +139%
Contains more Phosphorus +64.6%
Contains more Potassium +66.2%
Contains more Zinc +52.4%
Contains more Copper +252.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -11.1%
Contains more Calcium +188.9%
Contains more Iron +18.2%
Contains more Magnesium +139%
Contains more Phosphorus +64.6%
Contains more Potassium +66.2%
Contains more Zinc +52.4%
Contains more Copper +252.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
1
:
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.6%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +484.8%
Contains more Folate +404.4%
Equal in Vitamin B5 - 1.13
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.6%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +484.8%
Contains more Folate +404.4%
Equal in Vitamin B5 - 1.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +251%
Contains more Water +133%
Contains more Protein +42.6%
Contains more Fats +2017.7%
Contains more Other +69.3%
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 Carbs +251%
Contains more Water +133%
Contains more Protein +42.6%
Contains more Fats +2017.7%
Contains more Other +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4063.6%
Contains more Polyunsaturated fat +1739.2%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4063.6%
Contains more Polyunsaturated fat +1739.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +323.7%
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 Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +323.7%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Sunflower seed
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
156%
Sunflower seed
Minerals Daily Need Coverage Score
92%
Spelt
191%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 4.2g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Sunflower seed - 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.