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Chinese broccoli vs. Spelt — In-Depth Nutrition Comparison

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How are chinese broccoli and spelt different?

  • Chinese broccoli is higher in vitamin K, vitamin A, and vitamin C; however, spelt is richer in manganese, phosphorus, copper, iron, vitamin B3, fiber, and magnesium.
  • Daily need coverage for manganese for spelt is 118% higher.
  • Chinese broccoli has a lower glycemic index (32) than spelt (63).

Broccoli, chinese, cooked and Spelt, uncooked are the varieties used in this article.

Infographic

Chinese broccoli vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
Contains more CalciumCalcium +270.4%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +655.6%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +692.9%
Contains more CopperCopper +737.7%
Contains more ZincZinc +741%
Contains more PhosphorusPhosphorus +878%
Contains more ManganeseManganese +1029.9%
Contains more SeleniumSelenium +800%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin KVitamin K +2255.6%
Contains more FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +64.6%
Contains more Vitamin B1Vitamin B1 +283.2%
Contains more Vitamin B3Vitamin B3 +1465.9%
Contains more Vitamin B5Vitamin B5 +571.7%
Contains more Vitamin B6Vitamin B6 +228.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
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
Contains more WaterWater +748.8%
Contains more ProteinProtein +1178.1%
Contains more FatsFats +237.5%
Contains more CarbsCarbs +1742.3%
Contains more OtherOther +126.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
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
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +790%
Contains more Poly. FatPolyunsaturated fat +281.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Spelt
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Spelt DV% diff.
Manganese 0.264mg 2.983mg 118%
Vitamin K 84.8µg 3.6µg 68%
Phosphorus 41mg 401mg 51%
Copper 0.061mg 0.511mg 50%
Iron 0.56mg 4.44mg 49%
Vitamin B3 0.437mg 6.843mg 40%
Fiber 2.5g 10.7g 33%
Vitamin C 28.2mg 0mg 31%
Magnesium 18mg 136mg 28%
Protein 1.14g 14.57g 27%
Zinc 0.39mg 3.28mg 26%
Vitamin B1 0.095mg 0.364mg 22%
Carbs 3.81g 70.19g 22%
Starch 53.92g 22%
Selenium 1.3µg 11.7µg 19%
Vitamin B5 0.159mg 1.068mg 18%
Calories 22kcal 338kcal 16%
Folate 99µg 45µg 14%
Vitamin B6 0.07mg 0.23mg 12%
Vitamin A 82µg 0µg 9%
Calcium 100mg 27mg 7%
Polyunsaturated fat 0.33g 1.258g 6%
Choline 25.3mg 5%
Potassium 261mg 388mg 4%
Vitamin B2 0.146mg 0.113mg 3%
Fats 0.72g 2.43g 3%
Vitamin E 0.48mg 0.79mg 2%
Saturated fat 0.11g 0.406g 1%
Monounsaturated fat 0.05g 0.445g 1%
Net carbs 1.31g 59.49g N/A
Sugar 0.84g 6.82g N/A
Sodium 7mg 8mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
40%
Chinese broccoli
32%
Spelt
Minerals Daily Need Coverage Score
18%
Chinese broccoli
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.98g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.296g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.