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Spelt vs. Tamarind — In-Depth Nutrition Comparison

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Important differences between spelt and tamarind

  • Spelt has more copper, phosphorus, vitamin B3, zinc, fiber, iron, selenium, vitamin B5, vitamin B6, and magnesium than tamarind.
  • Spelt's daily need coverage for copper is 47% more.
  • Spelt contains 33 times more zinc than tamarind. Spelt contains 3.28mg of zinc, while tamarind contains 0.1mg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of tamarind is 23.

The food varieties used in the comparison are Spelt, uncooked and Tamarinds, raw.

Infographic

Spelt vs Tamarind infographic
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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
8
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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +47.8%
Contains more IronIron +58.6%
Contains more CopperCopper +494.2%
Contains more ZincZinc +3180%
Contains more PhosphorusPhosphorus +254.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +174.1%
Contains more PotassiumPotassium +61.9%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +646.9%
Contains more Vitamin B6Vitamin B6 +248.5%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +221.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +34.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +420.4%
Contains more FatsFats +305%
Contains more CarbsCarbs +12.3%
Contains more WaterWater +184.9%
Contains more OtherOther +50.8%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +145.9%
Contains more Poly. FatPolyunsaturated fat +2032.2%
Contains less Sat. FatSaturated fat -33%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Tamarind
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Tamarind DV% diff.
Manganese 2.983mg 130%
Copper 0.511mg 0.086mg 47%
Phosphorus 401mg 113mg 41%
Vitamin B3 6.843mg 1.938mg 31%
Zinc 3.28mg 0.1mg 29%
Protein 14.57g 2.8g 24%
Fiber 10.7g 5.1g 22%
Starch 53.92g 22%
Iron 4.44mg 2.8mg 21%
Selenium 11.7µg 1.3µg 19%
Vitamin B5 1.068mg 0.143mg 19%
Vitamin B6 0.23mg 0.066mg 13%
Magnesium 136mg 92mg 10%
Polyunsaturated fat 1.258g 0.059g 8%
Folate 45µg 14µg 8%
Potassium 388mg 628mg 7%
Calories 338kcal 239kcal 5%
Vitamin B1 0.364mg 0.428mg 5%
Vitamin E 0.79mg 0.1mg 5%
Calcium 27mg 74mg 5%
Vitamin C 0mg 3.5mg 4%
Fats 2.43g 0.6g 3%
Vitamin B2 0.113mg 0.152mg 3%
Carbs 70.19g 62.5g 3%
Choline 8.6mg 2%
Saturated fat 0.406g 0.272g 1%
Monounsaturated fat 0.445g 0.181g 1%
Vitamin K 3.6µg 2.8µg 1%
Sodium 8mg 28mg 1%
Net carbs 59.49g 57.4g N/A
Sugar 6.82g 38.8g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.132mg 0.018mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0.139mg 0%
Methionine 0.258mg 0.014mg 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 Tamarind
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
18%
Tamarind
Minerals Daily Need Coverage Score
119%
Spelt
34%
Tamarind

Comparison summary

Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 31.98g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 20mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.