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  6. Spelt vs. Winter melon

Spelt vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between spelt and winter melon

  • The amount of manganese, phosphorus, copper, iron, vitamin B3, fiber, magnesium, vitamin B1, zinc, and selenium in spelt is higher than in winter melon.
  • Spelt covers your daily need for manganese, 127% more than winter melon.
  • Spelt contains 59 times more selenium than winter melon. While spelt contains 11.7µg of selenium, winter melon contains only 0.2µg.

These are the specific foods used in this comparison Spelt, uncooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Spelt vs Winter melon 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
10
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +6366.7%
Contains more IronIron +1010%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +437.7%
Contains more PhosphorusPhosphorus +2010.5%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +5043.1%
Contains more SeleniumSelenium +5750%

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
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +703%
Contains more Vitamin B6Vitamin B6 +557.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Winter melon DV% diff.
Manganese 2.983mg 0.058mg 127%
Phosphorus 401mg 19mg 55%
Copper 0.511mg 0.023mg 54%
Iron 4.44mg 0.4mg 51%
Vitamin B3 6.843mg 0.4mg 40%
Fiber 10.7g 2.9g 31%
Magnesium 136mg 10mg 30%
Protein 14.57g 0.4g 28%
Vitamin B1 0.364mg 0.04mg 27%
Zinc 3.28mg 0.61mg 24%
Starch 53.92g 22%
Carbs 70.19g 3g 22%
Selenium 11.7µg 0.2µg 21%
Vitamin B5 1.068mg 0.133mg 19%
Calories 338kcal 13kcal 16%
Vitamin B6 0.23mg 0.035mg 15%
Vitamin C 0mg 13mg 14%
Potassium 388mg 6mg 11%
Folate 45µg 5µg 10%
Polyunsaturated fat 1.258g 0.087g 8%
Vitamin E 0.79mg 5%
Sodium 8mg 111mg 4%
Fats 2.43g 0.2g 3%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.016g 2%
Monounsaturated fat 0.445g 0.037g 1%
Calcium 27mg 19mg 1%
Net carbs 59.49g 0.1g N/A
Sugar 6.82g N/A
Vitamin B2 0.113mg 0.11mg 0%
Tryptophan 0.132mg 0.002mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0.009mg 0%
Methionine 0.258mg 0.003mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +3542.5%
Contains more FatsFats +1115%
Contains more CarbsCarbs +2239.7%
Contains more OtherOther +496.7%
Contains more WaterWater +772.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1102.7%
Contains more Poly. FatPolyunsaturated fat +1346%
Contains less Sat. FatSaturated fat -96.1%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.