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  6. Spelt vs. Kiwi

Spelt vs. Kiwi — In-Depth Nutrition Comparison

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How are spelt and kiwi different?

  • Spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, and magnesium, while kiwi is higher in vitamin C and vitamin K.
  • Spelt covers your daily need for manganese, 125% more than kiwi.
  • Spelt contains 23 times more zinc than kiwi. Spelt contains 3.28mg of zinc, while kiwi contains 0.14mg.

Spelt, uncooked and Kiwifruit, green, raw types were used in this article.

Infographic

Spelt vs Kiwi 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%
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +1332.3%
Contains more CopperCopper +293.1%
Contains more ZincZinc +2242.9%
Contains more PhosphorusPhosphorus +1079.4%
Contains more ManganeseManganese +2943.9%
Contains more SeleniumSelenium +5750%
Contains more CalciumCalcium +25.9%
Contains less SodiumSodium -62.5%

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
6
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%
Kiwi
Kiwi
4
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B1Vitamin B1 +1248.1%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1906.7%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +265.1%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.8%
Contains more Vitamin KVitamin K +1019.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Kiwi DV% diff.
Manganese 2.983mg 0.098mg 125%
Vitamin C 0mg 92.7mg 103%
Iron 4.44mg 0.31mg 52%
Phosphorus 401mg 34mg 52%
Copper 0.511mg 0.13mg 42%
Vitamin B3 6.843mg 0.341mg 41%
Fiber 10.7g 3g 31%
Vitamin K 3.6µg 40.3µg 31%
Zinc 3.28mg 0.14mg 29%
Magnesium 136mg 17mg 28%
Vitamin B1 0.364mg 0.027mg 28%
Protein 14.57g 1.14g 27%
Starch 53.92g 0g 22%
Selenium 11.7µg 0.2µg 21%
Carbs 70.19g 14.66g 19%
Vitamin B5 1.068mg 0.183mg 18%
Calories 338kcal 61kcal 14%
Vitamin B6 0.23mg 0.063mg 13%
Vitamin B2 0.113mg 0.025mg 7%
Polyunsaturated fat 1.258g 0.287g 6%
Folate 45µg 25µg 5%
Fructose 0.24g 4.35g 5%
Vitamin E 0.79mg 1.46mg 4%
Fats 2.43g 0.52g 3%
Potassium 388mg 312mg 2%
Saturated fat 0.406g 0.029g 2%
Calcium 27mg 34mg 1%
Choline 7.8mg 1%
Monounsaturated fat 0.445g 0.047g 1%
Protein per 100 calories 4.3g 1.9g N/A
Calories per 10 g protein 232kcal 535kcal N/A
Weight per 100 calories 30g 164g N/A
Unsaturated / Saturated Fat ratio 4.2 12 N/A
Net carbs 59.49g 11.66g N/A
Sugar 6.82g 8.99g N/A
Sodium 8mg 3mg 0%
Vitamin A 0µg 4µg 0%
Tryptophan 0.132mg 0.015mg 0%
Threonine 0.443mg 0.047mg 0%
Isoleucine 0.552mg 0.051mg 0%
Leucine 1.07mg 0.066mg 0%
Lysine 0.409mg 0.061mg 0%
Methionine 0.258mg 0.024mg 0%
Phenylalanine 0.737mg 0.044mg 0%
Valine 0.681mg 0.057mg 0%
Histidine 0.36mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1178.1%
Contains more FatsFats +367.3%
Contains more CarbsCarbs +378.8%
Contains more OtherOther +193.4%
Contains more WaterWater +653.8%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +846.8%
Contains more Poly. FatPolyunsaturated fat +338.3%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
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
Kiwi
Kiwi
3
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +293.3%
Contains more MaltoseMaltose +2610.5%
Contains more GlucoseGlucose +389.3%
Contains more FructoseFructose +1712.5%
Contains more GalactoseGalactose +∞%
~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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.