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Spelt vs. Water — In-Depth Nutrition Comparison

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Important differences between spelt and water

  • Spelt has more manganese, phosphorus, iron, copper, fiber, magnesium, zinc, and potassium than water.
  • Spelt's daily need coverage for manganese is 130% more.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of water is 0.

The food varieties used in the comparison are Spelt, uncooked and Beverages, water, tap, well.

Infographic

Spelt vs Water 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%
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +13500%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +3093.8%
Contains more ZincZinc +32700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
8
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%
Water
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
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
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1690%
Contains more WaterWater +806.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Water DV% diff.
Manganese 2.983mg 0mg 130%
Phosphorus 401mg 0mg 57%
Iron 4.44mg 0mg 56%
Copper 0.511mg 0.016mg 55%
Fiber 10.7g 0g 43%
Vitamin B3 6.843mg 43%
Magnesium 136mg 1mg 32%
Zinc 3.28mg 0.01mg 30%
Vitamin B1 0.364mg 30%
Protein 14.57g 0g 29%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 21%
Vitamin B6 0.23mg 18%
Calories 338kcal 0kcal 17%
Potassium 388mg 0mg 11%
Folate 45µg 11%
Vitamin B2 0.113mg 9%
Polyunsaturated fat 1.258g 8%
Vitamin E 0.79mg 5%
Fats 2.43g 0g 4%
Vitamin K 3.6µg 3%
Calcium 27mg 3mg 2%
Saturated fat 0.406g 2%
Monounsaturated fat 0.445g 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g N/A
Sodium 8mg 5mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 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 Water
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
0%
Water
Minerals Daily Need Coverage Score
119%
Spelt
1%
Water

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 63)
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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.