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Spelt vs Sunflower seed - In-Depth Nutrition Comparison

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What are the main differences between Spelt and Sunflower seed?

  • Spelt is richer in Manganese, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Folate, Magnesium, and Phosphorus.
  • Sunflower seed's daily need coverage for Vitamin E is 229% higher.
  • Spelt has 2 times more Manganese than Sunflower seed. Spelt has 2.983mg of Manganese, while Sunflower seed has 1.95mg.
  • Spelt contains less Saturated Fat.

We used Spelt, uncooked and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Spelt vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -11.1%
Contains more Iron +18.2%
Contains more Calcium +188.9%
Contains more Potassium +66.2%
Contains more Magnesium +139%
Contains more Copper +252.3%
Contains more Zinc +52.4%
Contains more Phosphorus +64.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains less Sodium -11.1%
Contains more Iron +18.2%
Contains more Calcium +188.9%
Contains more Potassium +66.2%
Contains more Magnesium +139%
Contains more Copper +252.3%
Contains more Zinc +52.4%
Contains more Phosphorus +64.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
1
:
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin B1 +306.6%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +484.8%
Contains more Folate +404.4%
Equal in Vitamin B5 - 1.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin B1 +306.6%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +484.8%
Contains more Folate +404.4%
Equal in Vitamin B5 - 1.13

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
156
Sunflower seed
Mineral Summary Score
92
Spelt
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
125%
Sunflower seed
Carbohydrates
70%
Spelt
20%
Sunflower seed
Fats
11%
Spelt
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Sunflower seed
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 4.2g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 4.049g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Spelt Sunflower seed Opinion
Calories 338 584 Sunflower seed
Protein 14.57 20.78 Sunflower seed
Fats 2.43 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 70.19 20 Spelt
Cholesterol 0 0
Vitamin D 0 Sunflower seed
Iron 4.44 5.25 Sunflower seed
Calcium 27 78 Sunflower seed
Potassium 388 645 Sunflower seed
Magnesium 136 325 Sunflower seed
Sugar 6.82 2.62 Sunflower seed
Fiber 10.7 8.6 Spelt
Copper 0.511 1.8 Sunflower seed
Zinc 3.28 5 Sunflower seed
Starch 53.92 Spelt
Phosphorus 401 660 Sunflower seed
Sodium 8 9 Spelt
Vitamin A 10 50 Sunflower seed
Vitamin E 0.79 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 0.364 1.48 Sunflower seed
Vitamin B2 0.113 0.355 Sunflower seed
Vitamin B3 6.843 8.335 Sunflower seed
Vitamin B5 1.068 1.13 Sunflower seed
Vitamin B6 0.23 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 3.6 0 Spelt
Folate 45 227 Sunflower seed
Trans Fat
Saturated Fat 0.406 4.455 Spelt
Monounsaturated Fat 0.445 18.528 Sunflower seed
Polyunsaturated fat 1.258 23.137 Sunflower seed
Tryptophan 0.132 0.348 Sunflower seed
Threonine 0.443 0.928 Sunflower seed
Isoleucine 0.552 1.139 Sunflower seed
Leucine 1.07 1.659 Sunflower seed
Lysine 0.409 0.937 Sunflower seed
Methionine 0.258 0.494 Sunflower seed
Phenylalanine 0.737 1.169 Sunflower seed
Valine 0.681 1.315 Sunflower seed
Histidine 0.36 0.632 Sunflower seed
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.