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  6. Vegetable oil vs. Spelt

Vegetable oil vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between vegetable oil and spelt

  • Vegetable oil has more vitamin E; however, spelt is higher in manganese, phosphorus, copper, iron, fiber, vitamin B3, magnesium, and vitamin B1.
  • Spelt covers your daily manganese needs 130% more than vegetable oil.
  • Spelt contains 35 times less saturated fat than vegetable oil. Vegetable oil contains 14.367g of saturated fat, while spelt contains 0.406g.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Oil, corn, peanut, and olive and Spelt, uncooked.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Spelt
Spelt
9
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3315.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +16300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Spelt
Spelt
6
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%
Contains more Vitamin EVitamin E +1770.9%
Contains more Vitamin KVitamin K +483.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Spelt DV% diff.
Polyunsaturated fat 33.033g 1.258g 212%
Fats 100g 2.43g 150%
Manganese 0mg 2.983mg 130%
Monounsaturated fat 48.033g 0.445g 119%
Vitamin E 14.78mg 0.79mg 93%
Saturated fat 14.367g 0.406g 63%
Copper 0mg 0.511mg 57%
Phosphorus 0mg 401mg 57%
Iron 0.13mg 4.44mg 54%
Vitamin B3 0mg 6.843mg 43%
Fiber 0g 10.7g 43%
Magnesium 0mg 136mg 32%
Zinc 0.02mg 3.28mg 30%
Vitamin B1 0mg 0.364mg 30%
Protein 0g 14.57g 29%
Calories 884kcal 338kcal 27%
Carbs 0g 70.19g 23%
Starch 53.92g 22%
Selenium 0µg 11.7µg 21%
Vitamin B5 0mg 1.068mg 21%
Vitamin B6 0mg 0.23mg 18%
Vitamin K 21µg 3.6µg 15%
Folate 0µg 45µg 11%
Potassium 0mg 388mg 11%
Vitamin B2 0mg 0.113mg 9%
Calcium 0mg 27mg 3%
Net carbs 0g 59.49g N/A
Sugar 0g 6.82g N/A
Sodium 0mg 8mg 0%
Choline 0.2mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +4015.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +10693.9%
Contains more Poly. FatPolyunsaturated fat +2525.8%
Contains less Sat. FatSaturated fat -97.2%

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.