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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 has more Vitamin A RAE, Vitamin C, and Calcium, while Spelt has more Manganese, Copper, Phosphorus, Vitamin B3, Zinc, Iron, and Magnesium.
  • Collard Greens covers your daily need of Vitamin A RAE 42% 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% 456% 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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +189900%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Spelt Opinion
Calories 33kcal 127kcal Spelt
Protein 2.71g 5.5g Spelt
Fats 0.72g 0.85g Spelt
Vitamin C 18.2mg 0mg Collard Greens
Net carbs 1.65g 22.54g Spelt
Carbs 5.65g 26.44g Spelt
Magnesium 21mg 49mg Spelt
Calcium 141mg 10mg Collard Greens
Potassium 117mg 143mg Spelt
Iron 1.13mg 1.67mg Spelt
Sugar 0.4g Spelt
Fiber 4g 3.9g Collard Greens
Copper 0.051mg 0.215mg Spelt
Zinc 0.23mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 32mg 150mg Spelt
Sodium 15mg 5mg Spelt
Vitamin A 7600IU 4IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.26mg Collard Greens
Manganese 0.51mg 1.091mg Spelt
Selenium 0.5µg 4µg Spelt
Vitamin B1 0.04mg 0.103mg Spelt
Vitamin B2 0.106mg 0.03mg Collard Greens
Vitamin B3 0.575mg 2.57mg Spelt
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.128mg 0.08mg Collard Greens
Vitamin K 406.6µg Collard Greens
Folate 16µg 13µg Collard Greens
Choline 38.4mg Collard Greens
Saturated Fat 0.047g Spelt
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
129%
Collard Greens
9%
Spelt
Minerals Daily Need Coverage Score
22%
Collard Greens
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.047g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
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 ($)

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.