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Asparagus vs. Spelt — In-Depth Nutrition Comparison

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Differences between asparagus and spelt

  • Asparagus is higher in vitamin K; however, spelt is richer in manganese, phosphorus, vitamin B3, copper, fiber, magnesium, iron, zinc, and vitamin B1.
  • Spelt's daily need coverage for manganese is 123% higher.
  • Asparagus has 12 times more vitamin K than spelt. While asparagus has 41.6µg of vitamin K, spelt has only 3.6µg.
  • Asparagus has a lower glycemic index (32) than spelt (63).

The food types used in this comparison are Asparagus, raw and Spelt, uncooked.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Spelt
9
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +871.4%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +107.5%
Contains more CopperCopper +170.4%
Contains more ZincZinc +507.4%
Contains more PhosphorusPhosphorus +671.2%
Contains more ManganeseManganese +1788%
Contains more SeleniumSelenium +408.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Spelt
4
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 EVitamin E +43%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin KVitamin K +1055.6%
Contains more FolateFolate +15.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B3Vitamin B3 +599.7%
Contains more Vitamin B5Vitamin B5 +289.8%
Contains more Vitamin B6Vitamin B6 +152.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +745.9%
Contains more ProteinProtein +562.3%
Contains more FatsFats +1925%
Contains more CarbsCarbs +1709%
Contains more OtherOther +208.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -90.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2416%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more FructoseFructose +316.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +156.5%
Contains more GlucoseGlucose +29.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Spelt DV% diff.
Manganese 0.158mg 2.983mg 123%
Phosphorus 52mg 401mg 50%
Vitamin B3 0.978mg 6.843mg 37%
Copper 0.189mg 0.511mg 36%
Fiber 2.1g 10.7g 34%
Vitamin K 41.6µg 3.6µg 32%
Magnesium 14mg 136mg 29%
Iron 2.14mg 4.44mg 29%
Protein 2.2g 14.57g 25%
Zinc 0.54mg 3.28mg 25%
Carbs 3.88g 70.19g 22%
Starch 53.92g 22%
Vitamin B1 0.143mg 0.364mg 18%
Selenium 2.3µg 11.7µg 17%
Vitamin B5 0.274mg 1.068mg 16%
Calories 20kcal 338kcal 16%
Vitamin B6 0.091mg 0.23mg 11%
Polyunsaturated fat 0.05g 1.258g 8%
Vitamin C 5.6mg 0mg 6%
Potassium 202mg 388mg 5%
Fats 0.12g 2.43g 4%
Vitamin A 38µg 0µg 4%
Choline 16mg 3%
Saturated fat 0.04g 0.406g 2%
Vitamin E 1.13mg 0.79mg 2%
Vitamin B2 0.141mg 0.113mg 2%
Folate 52µg 45µg 2%
Fructose 1g 0.24g 1%
Monounsaturated fat 0g 0.445g 1%
Net carbs 1.78g 59.49g N/A
Calcium 24mg 27mg 0%
Sugar 1.88g 6.82g N/A
Sodium 2mg 8mg 0%
Tryptophan 0.027mg 0.132mg 0%
Threonine 0.084mg 0.443mg 0%
Isoleucine 0.075mg 0.552mg 0%
Leucine 0.128mg 1.07mg 0%
Lysine 0.104mg 0.409mg 0%
Methionine 0.031mg 0.258mg 0%
Phenylalanine 0.075mg 0.737mg 0%
Valine 0.115mg 0.681mg 0%
Histidine 0.049mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus 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
25%
Asparagus
32%
Spelt
Minerals Daily Need Coverage Score
25%
Asparagus
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.366g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.