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  6. Plum vs. Spelt

Plum vs. Spelt — In-Depth Nutrition Comparison

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How are plums and spelt different?

  • Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, vitamin B1, and selenium than plums.
  • Daily need coverage for manganese for spelt is 127% higher.

Plums, raw and Spelt, uncooked are the varieties used in this article.

Infographic

Plum vs Spelt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 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 +1842.9%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +2511.8%
Contains more CopperCopper +796.5%
Contains more ZincZinc +3180%
Contains more PhosphorusPhosphorus +2406.3%
Contains more ManganeseManganese +5636.5%
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.
Plum
Plum
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +77.8%
Contains more Vitamin EVitamin E +203.8%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +334.6%
Contains more Vitamin B3Vitamin B3 +1541%
Contains more Vitamin B5Vitamin B5 +691.1%
Contains more Vitamin B6Vitamin B6 +693.1%
Contains more FolateFolate +800%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Spelt DV% diff.
Manganese 0.052mg 2.983mg 127%
Phosphorus 16mg 401mg 55%
Iron 0.17mg 4.44mg 53%
Copper 0.057mg 0.511mg 50%
Vitamin B3 0.417mg 6.843mg 40%
Fiber 1.4g 10.7g 37%
Magnesium 7mg 136mg 31%
Zinc 0.1mg 3.28mg 29%
Protein 0.7g 14.57g 28%
Vitamin B1 0.028mg 0.364mg 28%
Starch 0g 53.92g 22%
Selenium 0µg 11.7µg 21%
Carbs 11.42g 70.19g 20%
Vitamin B5 0.135mg 1.068mg 19%
Calories 46kcal 338kcal 15%
Vitamin B6 0.029mg 0.23mg 15%
Vitamin C 9.5mg 0mg 11%
Folate 5µg 45µg 10%
Polyunsaturated fat 0.044g 1.258g 8%
Potassium 157mg 388mg 7%
Vitamin B2 0.026mg 0.113mg 7%
Vitamin E 0.26mg 0.79mg 4%
Fructose 3.07g 0.24g 4%
Fats 0.28g 2.43g 3%
Calcium 6mg 27mg 2%
Vitamin A 17µg 0µg 2%
Vitamin K 6.4µg 3.6µg 2%
Saturated fat 0.017g 0.406g 2%
Monounsaturated fat 0.134g 0.445g 1%
Protein per 100 calories 1.5g 4.3g N/A
Calories per 10 g protein 657kcal 232kcal N/A
Weight per 100 calories 217g 30g N/A
Unsaturated / Saturated Fat ratio 10 4.2 N/A
Net carbs 10.02g 59.49g N/A
Sugar 9.92g 6.82g N/A
Sodium 0mg 8mg 0%
Choline 1.9mg 0%
Tryptophan 0.009mg 0.132mg 0%
Threonine 0.01mg 0.443mg 0%
Isoleucine 0.014mg 0.552mg 0%
Leucine 0.015mg 1.07mg 0%
Lysine 0.016mg 0.409mg 0%
Methionine 0.008mg 0.258mg 0%
Phenylalanine 0.014mg 0.737mg 0%
Valine 0.016mg 0.681mg 0%
Histidine 0.009mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 WaterWater +691.6%
Contains more ProteinProtein +1981.4%
Contains more FatsFats +767.9%
Contains more CarbsCarbs +514.6%
Contains more OtherOther +383.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Spelt
Spelt
2
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 less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +232.1%
Contains more Poly. FatPolyunsaturated fat +2759.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Spelt
Spelt
2
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 SucroseSucrose +166.1%
Contains more GlucoseGlucose +503.6%
Contains more FructoseFructose +1179.2%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +6337.5%
~equal in Lactose ~0g

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.