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Collard Greens vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between collard Greens and spelt

  • Collard Greens have more vitamin A, vitamin C, and calcium, while spelt has more manganese, copper, phosphorus, vitamin B3, zinc, iron, and magnesium.
  • Collard Greens cover your daily need for vitamin A, 152% more than spelt.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Spelt, cooked.

Infographic

Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Spelt
9
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 +1310%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +47.8%
Contains more CopperCopper +321.6%
Contains more ZincZinc +443.5%
Contains more PhosphorusPhosphorus +368.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +113.9%
Contains more SeleniumSelenium +700%

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 +238.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +157.5%
Contains more Vitamin B3Vitamin B3 +347%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Spelt DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 380µg 0µg 42%
Manganese 0.51mg 1.091mg 25%
Vitamin C 18.2mg 0mg 20%
Copper 0.051mg 0.215mg 18%
Phosphorus 32mg 150mg 17%
Calcium 141mg 10mg 13%
Vitamin B3 0.575mg 2.57mg 12%
Zinc 0.23mg 1.25mg 9%
Starch 19.57g 8%
Iron 1.13mg 1.67mg 7%
Magnesium 21mg 49mg 7%
Carbs 5.65g 26.44g 7%
Choline 38.4mg 7%
Vitamin B2 0.106mg 0.03mg 6%
Protein 2.71g 5.5g 6%
Selenium 0.5µg 4µg 6%
Vitamin B1 0.04mg 0.103mg 5%
Calories 33kcal 127kcal 5%
Vitamin E 0.88mg 0.26mg 4%
Vitamin B5 0.218mg 4%
Vitamin B6 0.128mg 0.08mg 4%
Polyunsaturated fat 0.173g 1%
Potassium 117mg 143mg 1%
Folate 16µg 13µg 1%
Fats 0.72g 0.85g 0%
Net carbs 1.65g 22.54g N/A
Sugar 0.4g N/A
Fiber 4g 3.9g 0%
Sodium 15mg 5mg 0%
Saturated fat 0.047g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +35.5%
Contains more OtherOther +13.8%
Contains more ProteinProtein +103%
Contains more FatsFats +18.1%
Contains more CarbsCarbs +368%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.