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Spelt vs. Basil — In-Depth Nutrition Comparison

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A recap on differences between Spelt and Basil

  • Spelt has more Phosphorus, Vitamin B3, Fiber, and Selenium, however, Basil is higher in Vitamin A RAE, Vitamin C, Copper, Iron, Calcium, and Folate.
  • Basil covers your daily Vitamin A RAE needs 29% more than Spelt.
  • Basil contains 13 times less Selenium than Spelt. Spelt contains 4µg of Selenium, while Basil contains 0.3µg.

Food varieties used in this article are Spelt, cooked and Basil, fresh.

Infographic

Spelt vs Basil 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
3
:
7
Basil
Contains more Phosphorus +167.9%
Contains more Zinc +54.3%
Contains more Selenium +1233.3%
Contains more Calcium +1670%
Contains more Iron +89.8%
Contains more Magnesium +30.6%
Contains more Potassium +106.3%
Contains less Sodium -20%
Contains more Copper +79.1%
Equal in Manganese - 1.148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +167.9%
Contains more Zinc +54.3%
Contains more Selenium +1233.3%
Contains more Calcium +1670%
Contains more Iron +89.8%
Contains more Magnesium +30.6%
Contains more Potassium +106.3%
Contains less Sodium -20%
Contains more Copper +79.1%
Equal in Manganese - 1.148

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
2
:
10
Basil
Contains more Vitamin B1 +202.9%
Contains more Vitamin B3 +184.9%
Contains more Vitamin A +131775%
Contains more Vitamin E +207.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +93.8%
Contains more Folate +423.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Contains more Vitamin B1 +202.9%
Contains more Vitamin B3 +184.9%
Contains more Vitamin A +131775%
Contains more Vitamin E +207.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +93.8%
Contains more Folate +423.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
:
2
Basil
Contains more Protein +74.6%
Contains more Fats +32.8%
Contains more Carbs +897.7%
Contains more Water +38.3%
Contains more Other +130.8%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +74.6%
Contains more Fats +32.8%
Contains more Carbs +897.7%
Contains more Water +38.3%
Contains more Other +130.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
1
:
3
Basil
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Basil Opinion
Net carbs 22.54g 1.05g Spelt
Protein 5.5g 3.15g Spelt
Fats 0.85g 0.64g Spelt
Carbs 26.44g 2.65g Spelt
Calories 127kcal 23kcal Spelt
Starch 19.57g Spelt
Fructose 0.02g Basil
Sugar 0.3g Spelt
Fiber 3.9g 1.6g Spelt
Calcium 10mg 177mg Basil
Iron 1.67mg 3.17mg Basil
Magnesium 49mg 64mg Basil
Phosphorus 150mg 56mg Spelt
Potassium 143mg 295mg Basil
Sodium 5mg 4mg Basil
Zinc 1.25mg 0.81mg Spelt
Copper 0.215mg 0.385mg Basil
Manganese 1.091mg 1.148mg Basil
Selenium 4µg 0.3µg Spelt
Vitamin A 4IU 5275IU Basil
Vitamin A RAE 0µg 264µg Basil
Vitamin E 0.26mg 0.8mg Basil
Vitamin C 0mg 18mg Basil
Vitamin B1 0.103mg 0.034mg Spelt
Vitamin B2 0.03mg 0.076mg Basil
Vitamin B3 2.57mg 0.902mg Spelt
Vitamin B5 0.209mg Basil
Vitamin B6 0.08mg 0.155mg Basil
Folate 13µg 68µg Basil
Choline 11.4mg Basil
Vitamin K 414.8µg Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Saturated Fat 0.041g Spelt
Monounsaturated Fat 0.088g Basil
Polyunsaturated fat 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Spelt
121%
Basil
Minerals Daily Need Coverage Score
45%
Spelt
57%
Basil

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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/169746/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.