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  6. Sunflower seed vs. Spelt

Sunflower seed vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Spelt?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Folate, Magnesium, and Phosphorus, yet Spelt is richer in Manganese.
  • Sunflower seed's daily need coverage for Vitamin E is 229% higher.
  • Sunflower seed has 11 times more Saturated Fat than Spelt. Sunflower seed has 4.455g of Saturated Fat, while Spelt has 0.406g.

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

Infographic

Sunflower seed vs Spelt 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.
Sunflower seed
Sunflower seed
8
:
2
Spelt
Spelt
Contains more Calcium +188.9%
Contains more Iron +18.2%
Contains more Magnesium +139%
Contains more Phosphorus +64.6%
Contains more Potassium +66.2%
Contains more Zinc +52.4%
Contains more Copper +252.3%
Contains more Selenium +353%
Contains less Sodium -11.1%
Contains more Manganese +53%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +188.9%
Contains more Iron +18.2%
Contains more Magnesium +139%
Contains more Phosphorus +64.6%
Contains more Potassium +66.2%
Contains more Zinc +52.4%
Contains more Copper +252.3%
Contains more Selenium +353%
Contains less Sodium -11.1%
Contains more Manganese +53%

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.
Sunflower seed
Sunflower seed
10
:
1
Spelt
Spelt
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin C +∞%
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%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.068
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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%
Contains more Vitamin A +400%
Contains more Vitamin E +4351.9%
Contains more Vitamin C +∞%
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%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Spelt
Spelt
Contains more Protein +42.6%
Contains more Fats +2017.7%
Contains more Other +69.3%
Contains more Carbs +251%
Contains more Water +133%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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
Contains more Protein +42.6%
Contains more Fats +2017.7%
Contains more Other +69.3%
Contains more Carbs +251%
Contains more Water +133%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +4063.6%
Contains more Polyunsaturated fat +1739.2%
Contains less Saturated Fat -90.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +4063.6%
Contains more Polyunsaturated fat +1739.2%
Contains less Saturated Fat -90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Spelt
Spelt
Contains more Sucrose +323.7%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +323.7%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Spelt
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

All nutrients comparison - raw data values

Nutrient Sunflower seed Spelt Opinion
Net carbs 11.4g 59.49g Spelt
Protein 20.78g 14.57g Sunflower seed
Fats 51.46g 2.43g Sunflower seed
Carbs 20g 70.19g Spelt
Calories 584kcal 338kcal Sunflower seed
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 2.62g 6.82g Sunflower seed
Fiber 8.6g 10.7g Spelt
Calcium 78mg 27mg Sunflower seed
Iron 5.25mg 4.44mg Sunflower seed
Magnesium 325mg 136mg Sunflower seed
Phosphorus 660mg 401mg Sunflower seed
Potassium 645mg 388mg Sunflower seed
Sodium 9mg 8mg Spelt
Zinc 5mg 3.28mg Sunflower seed
Copper 1.8mg 0.511mg Sunflower seed
Manganese 1.95mg 2.983mg Spelt
Selenium 53µg 11.7µg Sunflower seed
Vitamin A 50IU 10IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.79mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.364mg Sunflower seed
Vitamin B2 0.355mg 0.113mg Sunflower seed
Vitamin B3 8.335mg 6.843mg Sunflower seed
Vitamin B5 1.13mg 1.068mg Sunflower seed
Vitamin B6 1.345mg 0.23mg Sunflower seed
Folate 227µg 45µg Sunflower seed
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.348mg 0.132mg Sunflower seed
Threonine 0.928mg 0.443mg Sunflower seed
Isoleucine 1.139mg 0.552mg Sunflower seed
Leucine 1.659mg 1.07mg Sunflower seed
Lysine 0.937mg 0.409mg Sunflower seed
Methionine 0.494mg 0.258mg Sunflower seed
Phenylalanine 1.169mg 0.737mg Sunflower seed
Valine 1.315mg 0.681mg Sunflower seed
Histidine 0.632mg 0.36mg Sunflower seed
Saturated Fat 4.455g 0.406g Spelt
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.445g Sunflower seed
Polyunsaturated fat 23.137g 1.258g Sunflower seed
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Spelt
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
156%
Sunflower seed
35%
Spelt
Minerals Daily Need Coverage Score
207%
Sunflower seed
119%
Spelt

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)

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