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  6. Spelt vs. Falafel

Spelt vs. Falafel — In-Depth Nutrition Comparison

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How are spelt and falafel different?

  • Spelt is higher in manganese, vitamin B3, and selenium; however, falafel is richer in iron, folate, potassium, vitamin B2, magnesium, and phosphorus.
  • Daily need coverage for iron for falafel is 22% higher.
  • Spelt contains 4 times more selenium than falafel. While spelt contains 4µg of selenium, falafel contains only 1µg.
  • Spelt has less sodium.
  • Falafel has a lower glycemic index (33) than spelt (63).

Spelt, cooked and Falafel, home-prepared are the varieties used in this article.

Infographic

Spelt vs Falafel 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.
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +57.9%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +67.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +309.1%
Contains more IronIron +104.8%
Contains more CopperCopper +20%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +28%

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
2
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% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +146.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +453.3%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +615.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spelt Falafel DV% diff.
Polyunsaturated fat 4.16g 28%
Fats 0.85g 17.8g 26%
Monounsaturated fat 10.171g 25%
Iron 1.67mg 3.42mg 22%
Folate 13µg 93µg 20%
Manganese 1.091mg 0.691mg 17%
Protein 5.5g 13.31g 16%
Fiber 3.9g 16%
Potassium 143mg 585mg 13%
Sodium 5mg 294mg 13%
Saturated fat 2.383g 11%
Calories 127kcal 333kcal 10%
Vitamin B2 0.03mg 0.166mg 10%
Vitamin B3 2.57mg 1.044mg 10%
Magnesium 49mg 82mg 8%
Starch 19.57g 8%
Phosphorus 150mg 192mg 6%
Vitamin B5 0.292mg 6%
Copper 0.215mg 0.258mg 5%
Selenium 4µg 1µg 5%
Calcium 10mg 54mg 4%
Vitamin B1 0.103mg 0.146mg 4%
Vitamin B6 0.08mg 0.125mg 3%
Vitamin C 0mg 1.6mg 2%
Carbs 26.44g 31.84g 2%
Zinc 1.25mg 1.5mg 2%
Vitamin E 0.26mg 2%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 231kcal 250kcal N/A
Weight per 100 calories 79g 30g N/A
Unsaturated / Saturated Fat ratio 6 N/A
Net carbs 22.54g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +92.3%
Contains more ProteinProtein +142%
Contains more FatsFats +1994.1%
Contains more CarbsCarbs +20.4%
Contains more OtherOther +273.8%

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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/169746/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.