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Spelt vs. Taco salad — In-Depth Nutrition Comparison

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Summary of differences between spelt and taco salad

  • The amount of manganese, phosphorus, copper, iron, vitamin B3, magnesium, vitamin B1, zinc, and selenium in spelt is higher than in taco salad.
  • Spelt covers your daily need for manganese, 122% more than taco salad.
  • Spelt contains 7 times more vitamin B1 than taco salad. While spelt contains 0.364mg of vitamin B1, taco salad contains only 0.05mg.
  • The amount of sodium in spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Fast foods, taco salad.

Infographic

Spelt vs Taco salad 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
9
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +423.1%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +286.1%
Contains more CopperCopper +352.2%
Contains more ZincZinc +141.2%
Contains more PhosphorusPhosphorus +456.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1686.2%
Contains more SeleniumSelenium +431.8%
Contains more CalciumCalcium +259.3%

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
6
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Spelt Taco salad DV% diff.
Manganese 2.983mg 0.167mg 122%
Phosphorus 401mg 72mg 47%
Copper 0.511mg 0.113mg 44%
Fiber 10.7g 43%
Iron 4.44mg 1.15mg 41%
Vitamin B3 6.843mg 1.24mg 35%
Vitamin B1 0.364mg 0.05mg 26%
Magnesium 136mg 26mg 26%
Starch 53.92g 22%
Carbs 70.19g 11.91g 19%
Selenium 11.7µg 2.2µg 17%
Zinc 3.28mg 1.36mg 17%
Protein 14.57g 6.68g 16%
Sodium 8mg 385mg 16%
Saturated fat 0.406g 3.446g 14%
Vitamin B12 0µg 0.32µg 13%
Calories 338kcal 141kcal 10%
Vitamin B6 0.23mg 0.11mg 9%
Vitamin B5 1.068mg 0.68mg 8%
Fats 2.43g 7.46g 8%
Calcium 27mg 97mg 7%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.445g 2.606g 5%
Vitamin B2 0.113mg 0.18mg 5%
Vitamin E 0.79mg 5%
Potassium 388mg 210mg 5%
Choline 23.3mg 4%
Vitamin K 3.6µg 3%
Polyunsaturated fat 1.258g 0.883g 3%
Vitamin C 0mg 1.8mg 2%
Folate 45µg 42µg 1%
Net carbs 59.49g 11.91g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.075mg 0%
Threonine 0.443mg 0.254mg 0%
Isoleucine 0.552mg 0.311mg 0%
Leucine 1.07mg 0.549mg 0%
Lysine 0.409mg 0.486mg 0%
Methionine 0.258mg 0.145mg 0%
Phenylalanine 0.737mg 0.277mg 0%
Valine 0.681mg 0.343mg 0%
Histidine 0.36mg 0.201mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +118.1%
Contains more CarbsCarbs +489.3%
Contains more OtherOther +11.9%
Contains more FatsFats +207%
Contains more WaterWater +556.5%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +42.5%
Contains more Mono. FatMonounsaturated fat +485.6%

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.