Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Tomato

Spelt vs. Tomato — In-Depth Nutrition Comparison

Compare

How are Spelt and Tomato different?

  • Spelt has more Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, Vitamin B1, and Selenium than Tomato.
  • Daily need coverage for Manganese from Spelt is 125% higher.

Spelt, uncooked and Tomatoes, red, ripe, raw, year round average are the varieties used in this article.

Infographic

Spelt vs Tomato 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
Spelt
9
:
1
Tomato
Tomato
Contains more Calcium +170%
Contains more Iron +1544.4%
Contains more Magnesium +1136.4%
Contains more Phosphorus +1570.8%
Contains more Potassium +63.7%
Contains more Zinc +1829.4%
Contains more Copper +766.1%
Contains more Manganese +2516.7%
Contains more Selenium +∞%
Contains less Sodium -37.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +170%
Contains more Iron +1544.4%
Contains more Magnesium +1136.4%
Contains more Phosphorus +1570.8%
Contains more Potassium +63.7%
Contains more Zinc +1829.4%
Contains more Copper +766.1%
Contains more Manganese +2516.7%
Contains more Selenium +∞%
Contains less Sodium -37.5%

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
Spelt
7
:
4
Tomato
Tomato
Contains more Vitamin E +46.3%
Contains more Vitamin B1 +883.8%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +1052%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +187.5%
Contains more Folate +200%
Contains more Vitamin A +8230%
Contains more Vitamin C +∞%
Contains more Vitamin K +119.4%
Spelt
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +46.3%
Contains more Vitamin B1 +883.8%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +1052%
Contains more Vitamin B5 +1100%
Contains more Vitamin B6 +187.5%
Contains more Folate +200%
Contains more Vitamin A +8230%
Contains more Vitamin C +∞%
Contains more Vitamin K +119.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Tomato
Tomato
Contains more Protein +1555.7%
Contains more Fats +1115%
Contains more Carbs +1704.4%
Contains more Other +251%
Contains more Water +757.7%
Spelt
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
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +1555.7%
Contains more Fats +1115%
Contains more Carbs +1704.4%
Contains more Other +251%
Contains more Water +757.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +1415.7%
Contains less Saturated Fat -93.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +1335.5%
Contains more Polyunsaturated fat +1415.7%
Contains less Saturated Fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Tomato
Tomato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +48.8%
Contains more Fructose +470.8%
Spelt
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
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +48.8%
Contains more Fructose +470.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Tomato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Tomato Opinion
Net carbs 59.49g 2.69g Spelt
Protein 14.57g 0.88g Spelt
Fats 2.43g 0.2g Spelt
Carbs 70.19g 3.89g Spelt
Calories 338kcal 18kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 1.37g Tomato
Sugar 6.82g 2.63g Tomato
Fiber 10.7g 1.2g Spelt
Calcium 27mg 10mg Spelt
Iron 4.44mg 0.27mg Spelt
Magnesium 136mg 11mg Spelt
Phosphorus 401mg 24mg Spelt
Potassium 388mg 237mg Spelt
Sodium 8mg 5mg Tomato
Zinc 3.28mg 0.17mg Spelt
Copper 0.511mg 0.059mg Spelt
Manganese 2.983mg 0.114mg Spelt
Selenium 11.7µg 0µg Spelt
Vitamin A 10IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.79mg 0.54mg Spelt
Vitamin C 0mg 13.7mg Tomato
Vitamin B1 0.364mg 0.037mg Spelt
Vitamin B2 0.113mg 0.019mg Spelt
Vitamin B3 6.843mg 0.594mg Spelt
Vitamin B5 1.068mg 0.089mg Spelt
Vitamin B6 0.23mg 0.08mg Spelt
Folate 45µg 15µg Spelt
Vitamin K 3.6µg 7.9µg Tomato
Tryptophan 0.132mg 0.006mg Spelt
Threonine 0.443mg 0.027mg Spelt
Isoleucine 0.552mg 0.018mg Spelt
Leucine 1.07mg 0.025mg Spelt
Lysine 0.409mg 0.027mg Spelt
Methionine 0.258mg 0.006mg Spelt
Phenylalanine 0.737mg 0.027mg Spelt
Valine 0.681mg 0.018mg Spelt
Histidine 0.36mg 0.014mg Spelt
Saturated Fat 0.406g 0.028g Tomato
Monounsaturated Fat 0.445g 0.031g Spelt
Polyunsaturated fat 1.258g 0.083g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tomato
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 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
35%
Spelt
16%
Tomato
Minerals Daily Need Coverage Score
119%
Spelt
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.378g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 40)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.