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  6. Spelt vs. Celery

Spelt vs. Celery — In-Depth Nutrition Comparison

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The main differences between Spelt and Celery

  • Celery contains less Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, Fiber, Magnesium, Vitamin B1, and Selenium than Spelt.
  • Daily need coverage for Manganese from Spelt is 43% higher.
  • Celery has 10 times less Selenium than Spelt. Spelt has 4µg of Selenium, while Celery has 0.4µg.

Food types used in this article are Spelt, cooked and Celery, raw.

Infographic

Spelt vs Celery 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
Celery
Celery
Contains more Iron +735%
Contains more Magnesium +345.5%
Contains more Phosphorus +525%
Contains less Sodium -93.8%
Contains more Zinc +861.5%
Contains more Copper +514.3%
Contains more Manganese +959.2%
Contains more Selenium +900%
Contains more Calcium +300%
Contains more Potassium +81.8%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Iron +735%
Contains more Magnesium +345.5%
Contains more Phosphorus +525%
Contains less Sodium -93.8%
Contains more Zinc +861.5%
Contains more Copper +514.3%
Contains more Manganese +959.2%
Contains more Selenium +900%
Contains more Calcium +300%
Contains more Potassium +81.8%

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
3
:
8
Celery
Celery
Contains more Vitamin B1 +390.5%
Contains more Vitamin B3 +703.1%
Contains more Vitamin A +11125%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Folate +176.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.074
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin B1 +390.5%
Contains more Vitamin B3 +703.1%
Contains more Vitamin A +11125%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Folate +176.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Celery
Celery
Contains more Protein +697.1%
Contains more Fats +400%
Contains more Carbs +790.2%
Contains more Water +43.4%
Contains more Other +13.8%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +697.1%
Contains more Fats +400%
Contains more Carbs +790.2%
Contains more Water +43.4%
Contains more Other +13.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Celery
Celery
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Celery
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Contains more Starch +∞%
Contains more Sucrose +∞%
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 Celery
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Celery Opinion
Net carbs 22.54g 1.37g Spelt
Protein 5.5g 0.69g Spelt
Fats 0.85g 0.17g Spelt
Carbs 26.44g 2.97g Spelt
Calories 127kcal 16kcal Spelt
Starch 19.57g 0g Spelt
Fructose 0.37g Celery
Sugar 1.34g Spelt
Fiber 3.9g 1.6g Spelt
Calcium 10mg 40mg Celery
Iron 1.67mg 0.2mg Spelt
Magnesium 49mg 11mg Spelt
Phosphorus 150mg 24mg Spelt
Potassium 143mg 260mg Celery
Sodium 5mg 80mg Spelt
Zinc 1.25mg 0.13mg Spelt
Copper 0.215mg 0.035mg Spelt
Manganese 1.091mg 0.103mg Spelt
Selenium 4µg 0.4µg Spelt
Vitamin A 4IU 449IU Celery
Vitamin A RAE 0µg 22µg Celery
Vitamin E 0.26mg 0.27mg Celery
Vitamin C 0mg 3.1mg Celery
Vitamin B1 0.103mg 0.021mg Spelt
Vitamin B2 0.03mg 0.057mg Celery
Vitamin B3 2.57mg 0.32mg Spelt
Vitamin B5 0.246mg Celery
Vitamin B6 0.08mg 0.074mg Spelt
Folate 13µg 36µg Celery
Vitamin K 29.3µg Celery
Tryptophan 0.009mg Celery
Threonine 0.02mg Celery
Isoleucine 0.021mg Celery
Leucine 0.032mg Celery
Lysine 0.027mg Celery
Methionine 0.005mg Celery
Phenylalanine 0.02mg Celery
Valine 0.027mg Celery
Histidine 0.012mg Celery
Saturated Fat 0.042g Spelt
Monounsaturated Fat 0.032g Celery
Polyunsaturated fat 0.079g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Celery
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
10%
Spelt
17%
Celery
Minerals Daily Need Coverage Score
45%
Spelt
10%
Celery

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Celery
Celery 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/169746/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.