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  6. Spelt vs. Banana

Spelt vs. Banana — In-Depth Nutrition Comparison

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Significant differences between spelt and bananas

  • Spelt is richer than bananas in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, vitamin B1, magnesium, and selenium.
  • Spelt covers your daily manganese needs 118% more than bananas.
  • Spelt has 22 times more zinc than bananas. Spelt has 3.28mg of zinc, while bananas have 0.15mg.
  • Spelt has a higher glycemic index (63) than bananas (48).

Specific food types used in this comparison are Spelt, uncooked and Bananas, raw.

Infographic

Spelt vs Banana 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
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%
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +403.7%
Contains more CalciumCalcium +440%
Contains more IronIron +1607.7%
Contains more CopperCopper +555.1%
Contains more ZincZinc +2086.7%
Contains more PhosphorusPhosphorus +1722.7%
Contains more ManganeseManganese +1004.8%
Contains more SeleniumSelenium +1070%
Contains less SodiumSodium -87.5%
~equal in Potassium ~358mg

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
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%
Banana
Banana
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin EVitamin E +690%
Contains more Vitamin B1Vitamin B1 +1074.2%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +929%
Contains more Vitamin B5Vitamin B5 +219.8%
Contains more Vitamin KVitamin K +620%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +59.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Banana DV% diff.
Manganese 2.983mg 0.27mg 118%
Phosphorus 401mg 22mg 54%
Iron 4.44mg 0.26mg 52%
Copper 0.511mg 0.078mg 48%
Vitamin B3 6.843mg 0.665mg 39%
Fiber 10.7g 2.6g 32%
Zinc 3.28mg 0.15mg 28%
Vitamin B1 0.364mg 0.031mg 28%
Protein 14.57g 1.09g 27%
Magnesium 136mg 27mg 26%
Starch 53.92g 5.38g 20%
Selenium 11.7µg 1µg 19%
Carbs 70.19g 22.84g 16%
Vitamin B5 1.068mg 0.334mg 15%
Calories 338kcal 89kcal 12%
Vitamin B6 0.23mg 0.367mg 11%
Vitamin C 0mg 8.7mg 10%
Polyunsaturated fat 1.258g 0.073g 8%
Folate 45µg 20µg 6%
Fructose 0.24g 4.85g 6%
Vitamin E 0.79mg 0.1mg 5%
Fats 2.43g 0.33g 3%
Vitamin B2 0.113mg 0.073mg 3%
Vitamin K 3.6µg 0.5µg 3%
Calcium 27mg 5mg 2%
Choline 9.8mg 2%
Potassium 388mg 358mg 1%
Saturated fat 0.406g 0.112g 1%
Monounsaturated fat 0.445g 0.032g 1%
Protein per 100 calories 4.3g 1.2g N/A
Calories per 10 g protein 232kcal 817kcal N/A
Weight per 100 calories 30g 112g N/A
Unsaturated / Saturated Fat ratio 4.2 0.94 N/A
Net carbs 59.49g 20.24g N/A
Sugar 6.82g 12.23g N/A
Sodium 8mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.132mg 0.009mg 0%
Threonine 0.443mg 0.028mg 0%
Isoleucine 0.552mg 0.028mg 0%
Leucine 1.07mg 0.068mg 0%
Lysine 0.409mg 0.05mg 0%
Methionine 0.258mg 0.008mg 0%
Phenylalanine 0.737mg 0.049mg 0%
Valine 0.681mg 0.047mg 0%
Histidine 0.36mg 0.077mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1236.7%
Contains more FatsFats +636.4%
Contains more CarbsCarbs +207.3%
Contains more OtherOther +115.7%
Contains more WaterWater +579.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +1290.6%
Contains more Poly. FatPolyunsaturated fat +1623.3%
Contains less Sat. FatSaturated fat -72.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +902.2%
Contains more MaltoseMaltose +51400%
Contains more SucroseSucrose +305.1%
Contains more GlucoseGlucose +492.9%
Contains more FructoseFructose +1920.8%
~equal in Lactose ~0g
~equal in Galactose ~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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.