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Arugula vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between arugula and spelt

  • Arugula has more vitamin A, folate, vitamin C, and calcium; however, spelt is richer in manganese, copper, vitamin B3, phosphorus, fiber, and zinc.
  • Arugula covers your daily vitamin A needs 47% more than spelt.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Arugula, raw and Spelt, cooked.

Infographic

Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Spelt
7
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%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +158%
Contains more IronIron +14.4%
Contains more CopperCopper +182.9%
Contains more ZincZinc +166%
Contains more PhosphorusPhosphorus +188.5%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +239.9%
Contains more SeleniumSelenium +1233.3%
~equal in Magnesium ~49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Spelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +134.1%
Contains more Vitamin B3Vitamin B3 +742.6%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Spelt DV% diff.
Vitamin K 108.6µg 91%
Manganese 0.321mg 1.091mg 33%
Folate 97µg 13µg 21%
Vitamin C 15mg 0mg 17%
Calcium 160mg 10mg 15%
Copper 0.076mg 0.215mg 15%
Phosphorus 52mg 150mg 14%
Vitamin B3 0.305mg 2.57mg 14%
Vitamin A 119µg 0µg 13%
Fiber 1.6g 3.9g 9%
Vitamin B5 0.437mg 9%
Starch 19.57g 8%
Carbs 3.65g 26.44g 8%
Potassium 369mg 143mg 7%
Zinc 0.47mg 1.25mg 7%
Selenium 0.3µg 4µg 7%
Protein 2.58g 5.5g 6%
Calories 25kcal 127kcal 5%
Vitamin B1 0.044mg 0.103mg 5%
Vitamin B2 0.086mg 0.03mg 4%
Iron 1.46mg 1.67mg 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 2%
Vitamin E 0.43mg 0.26mg 1%
Vitamin B6 0.073mg 0.08mg 1%
Sodium 27mg 5mg 1%
Fats 0.66g 0.85g 0%
Net carbs 2.05g 22.54g N/A
Magnesium 47mg 49mg 0%
Sugar 2.05g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +37.8%
Contains more OtherOther +115.4%
Contains more ProteinProtein +113.2%
Contains more FatsFats +28.8%
Contains more CarbsCarbs +624.4%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.