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  6. Spelt vs. Tortilla

Spelt vs. Tortilla — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Tortilla

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B5, and Vitamin B3, while Tortilla has more Folate.
  • Spelt covers your daily need of Manganese 118% more than Tortilla.
  • Spelt contains 10 times more Zinc than Tortilla. While Spelt contains 3.28mg of Zinc, Tortilla contains only 0.32mg.
  • The amount of Sodium in Spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Spelt vs Tortilla 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
8
:
2
Tortilla
Tortilla
Contains more Iron +16.5%
Contains more Magnesium +615.8%
Contains more Phosphorus +174.7%
Contains more Potassium +269.5%
Contains less Sodium -98.3%
Contains more Zinc +925%
Contains more Copper +401%
Contains more Manganese +1013.1%
Contains more Calcium +159.3%
Contains more Selenium +41.9%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Iron +16.5%
Contains more Magnesium +615.8%
Contains more Phosphorus +174.7%
Contains more Potassium +269.5%
Contains less Sodium -98.3%
Contains more Zinc +925%
Contains more Copper +401%
Contains more Manganese +1013.1%
Contains more Calcium +159.3%
Contains more Selenium +41.9%

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
Spelt
7
:
3
Tortilla
Tortilla
Contains more Vitamin E +315.8%
Contains more Vitamin B3 +65.9%
Contains more Vitamin B5 +528.2%
Contains more Vitamin B6 +283.3%
Contains more Vitamin K +800%
Contains more Folate +117.8%
Equal in Vitamin B1 - 0.37
Equal in Vitamin B2 - 0.114
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%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin E +315.8%
Contains more Vitamin B3 +65.9%
Contains more Vitamin B5 +528.2%
Contains more Vitamin B6 +283.3%
Contains more Vitamin K +800%
Contains more Folate +117.8%
Equal in Vitamin B1 - 0.37
Equal in Vitamin B2 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Tortilla
Tortilla
Contains more Protein +100.1%
Contains more Fats +155.8%
Contains more Carbs +40.5%
Contains more Water +262.6%
Equal in Other - 1.87
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
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +100.1%
Contains more Fats +155.8%
Contains more Carbs +40.5%
Contains more Water +262.6%
Equal in Other - 1.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Tortilla
Tortilla
Contains more Monounsaturated Fat +140.5%
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -27.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains more Monounsaturated Fat +140.5%
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -27.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
0
Tortilla
Tortilla
Contains more Starch +25.3%
Contains more Sucrose +168.2%
Contains more Glucose +460%
Contains more Fructose +∞%
Contains more Maltose +117.3%
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
Tortilla
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more Starch +25.3%
Contains more Sucrose +168.2%
Contains more Glucose +460%
Contains more Fructose +∞%
Contains more Maltose +117.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Tortilla Opinion
Net carbs 59.49g 47.54g Spelt
Protein 14.57g 7.28g Spelt
Fats 2.43g 0.95g Spelt
Carbs 70.19g 49.94g Spelt
Calories 338kcal 237kcal Spelt
Starch 53.92g 43.02g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 2.75g Tortilla
Fiber 10.7g 2.4g Spelt
Calcium 27mg 70mg Tortilla
Iron 4.44mg 3.81mg Spelt
Magnesium 136mg 19mg Spelt
Phosphorus 401mg 146mg Spelt
Potassium 388mg 105mg Spelt
Sodium 8mg 482mg Spelt
Zinc 3.28mg 0.32mg Spelt
Copper 0.511mg 0.102mg Spelt
Manganese 2.983mg 0.268mg Spelt
Selenium 11.7µg 16.6µg Tortilla
Vitamin A 10IU Spelt
Vitamin E 0.79mg 0.19mg Spelt
Vitamin B1 0.364mg 0.37mg Tortilla
Vitamin B2 0.113mg 0.114mg Tortilla
Vitamin B3 6.843mg 4.125mg Spelt
Vitamin B5 1.068mg 0.17mg Spelt
Vitamin B6 0.23mg 0.06mg Spelt
Folate 45µg 98µg Tortilla
Vitamin K 3.6µg 0.4µg Spelt
Tryptophan 0.132mg 0.06mg Spelt
Threonine 0.443mg 0.182mg Spelt
Isoleucine 0.552mg 0.286mg Spelt
Leucine 1.07mg 0.53mg Spelt
Lysine 0.409mg 0.157mg Spelt
Methionine 0.258mg 0.122mg Spelt
Phenylalanine 0.737mg 0.375mg Spelt
Valine 0.681mg 0.326mg Spelt
Histidine 0.36mg 0.165mg Spelt
Saturated Fat 0.406g 0.296g Tortilla
Monounsaturated Fat 0.445g 0.185g Spelt
Polyunsaturated fat 1.258g 0.391g Spelt
Omega-3 - ALA 0.065g 0.019g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tortilla
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
25%
Tortilla
Minerals Daily Need Coverage Score
119%
Spelt
48%
Tortilla

Comparison summary

Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 4.07g)
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 11)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 474mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.