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  6. Spelt vs. Watermelon

Spelt vs. Watermelon — In-Depth Nutrition Comparison

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What are the main differences between Spelt and Watermelon?

  • Watermelon has less Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, Vitamin B1, and Selenium than Spelt.
  • Spelt's daily need coverage for Manganese is 128% higher.
  • Spelt has 38 times more Vitamin B3 than Watermelon. Spelt has 6.843mg of Vitamin B3, while Watermelon has 0.178mg.

We used Spelt, uncooked and Watermelon, raw types in this comparison.

Infographic

Spelt vs Watermelon 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
Watermelon
Watermelon
Contains more Calcium +285.7%
Contains more Iron +1750%
Contains more Magnesium +1260%
Contains more Phosphorus +3545.5%
Contains more Potassium +246.4%
Contains more Zinc +3180%
Contains more Copper +1116.7%
Contains more Manganese +7750%
Contains more Selenium +2825%
Contains less Sodium -87.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +285.7%
Contains more Iron +1750%
Contains more Magnesium +1260%
Contains more Phosphorus +3545.5%
Contains more Potassium +246.4%
Contains more Zinc +3180%
Contains more Copper +1116.7%
Contains more Manganese +7750%
Contains more Selenium +2825%
Contains less Sodium -87.5%

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
8
:
3
Watermelon
Watermelon
Contains more Vitamin E +1480%
Contains more Vitamin B1 +1003%
Contains more Vitamin B2 +438.1%
Contains more Vitamin B3 +3744.4%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B6 +411.1%
Contains more Folate +1400%
Contains more Vitamin K +3500%
Contains more Vitamin A +5590%
Contains more Vitamin C +∞%
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%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin E +1480%
Contains more Vitamin B1 +1003%
Contains more Vitamin B2 +438.1%
Contains more Vitamin B3 +3744.4%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B6 +411.1%
Contains more Folate +1400%
Contains more Vitamin K +3500%
Contains more Vitamin A +5590%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Watermelon
Watermelon
Contains more Protein +2288.5%
Contains more Fats +1520%
Contains more Carbs +829.7%
Contains more Other +645.8%
Contains more Water +729.9%
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
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +2288.5%
Contains more Fats +1520%
Contains more Carbs +829.7%
Contains more Other +645.8%
Contains more Water +729.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +1102.7%
Contains more Polyunsaturated fat +2416%
Contains less Saturated Fat -96.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +1102.7%
Contains more Polyunsaturated fat +2416%
Contains less Saturated Fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Watermelon
Watermelon
Contains more Starch +∞%
Contains more Maltose +8483.3%
Contains more Sucrose +105.1%
Contains more Glucose +88.1%
Contains more Fructose +1300%
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
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +8483.3%
Contains more Sucrose +105.1%
Contains more Glucose +88.1%
Contains more Fructose +1300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Watermelon
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Watermelon Opinion
Net carbs 59.49g 7.15g Spelt
Protein 14.57g 0.61g Spelt
Fats 2.43g 0.15g Spelt
Carbs 70.19g 7.55g Spelt
Calories 338kcal 30kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 3.36g Watermelon
Sugar 6.82g 6.2g Watermelon
Fiber 10.7g 0.4g Spelt
Calcium 27mg 7mg Spelt
Iron 4.44mg 0.24mg Spelt
Magnesium 136mg 10mg Spelt
Phosphorus 401mg 11mg Spelt
Potassium 388mg 112mg Spelt
Sodium 8mg 1mg Watermelon
Zinc 3.28mg 0.1mg Spelt
Copper 0.511mg 0.042mg Spelt
Manganese 2.983mg 0.038mg Spelt
Selenium 11.7µg 0.4µg Spelt
Vitamin A 10IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.79mg 0.05mg Spelt
Vitamin C 0mg 8.1mg Watermelon
Vitamin B1 0.364mg 0.033mg Spelt
Vitamin B2 0.113mg 0.021mg Spelt
Vitamin B3 6.843mg 0.178mg Spelt
Vitamin B5 1.068mg 0.221mg Spelt
Vitamin B6 0.23mg 0.045mg Spelt
Folate 45µg 3µg Spelt
Vitamin K 3.6µg 0.1µg Spelt
Tryptophan 0.132mg 0.007mg Spelt
Threonine 0.443mg 0.027mg Spelt
Isoleucine 0.552mg 0.019mg Spelt
Leucine 1.07mg 0.018mg Spelt
Lysine 0.409mg 0.062mg Spelt
Methionine 0.258mg 0.006mg Spelt
Phenylalanine 0.737mg 0.015mg Spelt
Valine 0.681mg 0.016mg Spelt
Histidine 0.36mg 0.006mg Spelt
Saturated Fat 0.406g 0.016g Watermelon
Monounsaturated Fat 0.445g 0.037g Spelt
Polyunsaturated fat 1.258g 0.05g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Watermelon
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
9%
Watermelon
Minerals Daily Need Coverage Score
119%
Spelt
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.39g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 13)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.1)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.