Spelt vs. Arugula — In-Depth Nutrition Comparison
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Significant differences between Spelt and Arugula
- Spelt has more Manganese, Copper, Vitamin B3, Phosphorus, Fiber, and Zinc, however, Arugula is richer in Folate, Vitamin C, Calcium, and Vitamin A RAE.
- Spelt covers your daily Manganese needs 33% more than Arugula.
- Arugula has 8 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Arugula has 0.305mg.
Specific food types used in this comparison are Spelt, cooked and Arugula, raw.
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.
Contains
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Iron
+14.4%
Contains
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Phosphorus
+188.5%
Contains
less
Sodium
-81.5%
Contains
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Zinc
+166%
Contains
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Copper
+182.9%
Contains
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Manganese
+239.9%
Contains
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Selenium
+1233.3%
Contains
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Calcium
+1500%
Contains
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Potassium
+158%
Equal in Magnesium - 47
Contains
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Iron
+14.4%
Contains
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Phosphorus
+188.5%
Contains
less
Sodium
-81.5%
Contains
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Zinc
+166%
Contains
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Copper
+182.9%
Contains
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Manganese
+239.9%
Contains
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Selenium
+1233.3%
Contains
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Calcium
+1500%
Contains
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Potassium
+158%
Equal in Magnesium - 47
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.
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Contains
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Vitamin B1
+134.1%
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Vitamin B3
+742.6%
Contains
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Vitamin A
+59225%
Contains
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Vitamin E
+65.4%
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Vitamin C
+∞%
Contains
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Vitamin B2
+186.7%
Contains
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Folate
+646.2%
Equal in Vitamin B6 - 0.073
Contains
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Vitamin B1
+134.1%
Contains
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Vitamin B3
+742.6%
Contains
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Vitamin A
+59225%
Contains
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Vitamin E
+65.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+186.7%
Contains
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Folate
+646.2%
Equal in Vitamin B6 - 0.073
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+113.2%
Contains
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Fats
+28.8%
Contains
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Carbs
+624.4%
Contains
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Water
+37.8%
Contains
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Other
+115.4%
Contains
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Protein
+113.2%
Contains
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Fats
+28.8%
Contains
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Carbs
+624.4%
Contains
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Water
+37.8%
Contains
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Other
+115.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 2.05g |
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| Protein | 5.5g | 2.58g |
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| Fats | 0.85g | 0.66g |
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| Carbs | 26.44g | 3.65g |
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| Calories | 127kcal | 25kcal |
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| Starch | 19.57g |
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| Sugar | 2.05g |
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| Fiber | 3.9g | 1.6g |
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| Calcium | 10mg | 160mg |
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| Iron | 1.67mg | 1.46mg |
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| Magnesium | 49mg | 47mg |
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| Phosphorus | 150mg | 52mg |
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| Potassium | 143mg | 369mg |
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| Sodium | 5mg | 27mg |
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| Zinc | 1.25mg | 0.47mg |
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| Copper | 0.215mg | 0.076mg |
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| Manganese | 1.091mg | 0.321mg |
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| Selenium | 4µg | 0.3µg |
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| Vitamin A | 4IU | 2373IU |
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| Vitamin A RAE | 0µg | 119µg |
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| Vitamin E | 0.26mg | 0.43mg |
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| Vitamin C | 0mg | 15mg |
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| Vitamin B1 | 0.103mg | 0.044mg |
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| Vitamin B2 | 0.03mg | 0.086mg |
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| Vitamin B3 | 2.57mg | 0.305mg |
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| Vitamin B5 | 0.437mg |
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| Vitamin B6 | 0.08mg | 0.073mg |
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| Folate | 13µg | 97µg |
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| Vitamin K | 108.6µg |
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| Saturated Fat | 0.086g |
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| Monounsaturated Fat | 0.049g |
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| Polyunsaturated fat | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
52%
Minerals Daily Need Coverage Score
45%
28%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)