Garlic vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between garlic and spelt
- Garlic has more vitamin B6 and vitamin C; however, spelt is higher in manganese, vitamin B3, phosphorus, fiber, iron, magnesium, copper, and zinc.
- Garlic covers your daily vitamin B6 needs 77% more than spelt.
- The glycemic index of spelt is higher.
Food varieties used in this article are Garlic, raw and Spelt, uncooked.
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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.
| Contains more CalciumCalcium | +570.4% |
| Contains more SeleniumSelenium | +21.4% |
| Contains more MagnesiumMagnesium | +444% |
| Contains more IronIron | +161.2% |
| Contains more CopperCopper | +70.9% |
| Contains more ZincZinc | +182.8% |
| Contains more PhosphorusPhosphorus | +162.1% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +78.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +437% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +887.5% |
| Contains more Vitamin B1Vitamin B1 | +82% |
| Contains more Vitamin B3Vitamin B3 | +877.6% |
| Contains more Vitamin B5Vitamin B5 | +79.2% |
| Contains more Vitamin KVitamin K | +111.8% |
| Contains more FolateFolate | +1400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +431.6% |
| Contains more ProteinProtein | +129.1% |
| Contains more FatsFats | +386% |
| Contains more CarbsCarbs | +112.3% |
| Contains more OtherOther | +19.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.1% |
| Contains more Mono. FatMonounsaturated fat | +3945.5% |
| Contains more Poly. FatPolyunsaturated fat | +405.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 1.235mg | 0.23mg | 77% |
| Manganese | 1.672mg | 2.983mg | 57% |
| Vitamin B3 | 0.7mg | 6.843mg | 38% |
| Phosphorus | 153mg | 401mg | 35% |
| Vitamin C | 31.2mg | 0mg | 35% |
| Iron | 1.7mg | 4.44mg | 34% |
| Fiber | 2.1g | 10.7g | 34% |
| Magnesium | 25mg | 136mg | 26% |
| Copper | 0.299mg | 0.511mg | 24% |
| Starch | 53.92g | 22% | |
| Zinc | 1.16mg | 3.28mg | 19% |
| Protein | 6.36g | 14.57g | 16% |
| Calcium | 181mg | 27mg | 15% |
| Vitamin B1 | 0.2mg | 0.364mg | 14% |
| Carbs | 33.06g | 70.19g | 12% |
| Folate | 3µg | 45µg | 11% |
| Vitamin B5 | 0.596mg | 1.068mg | 9% |
| Calories | 149kcal | 338kcal | 9% |
| Polyunsaturated fat | 0.249g | 1.258g | 7% |
| Vitamin E | 0.08mg | 0.79mg | 5% |
| Selenium | 14.2µg | 11.7µg | 5% |
| Choline | 23.2mg | 4% | |
| Fats | 0.5g | 2.43g | 3% |
| Vitamin K | 1.7µg | 3.6µg | 2% |
| Saturated fat | 0.089g | 0.406g | 1% |
| Monounsaturated fat | 0.011g | 0.445g | 1% |
| Net carbs | 30.96g | 59.49g | N/A |
| Potassium | 401mg | 388mg | 0% |
| Sugar | 1g | 6.82g | N/A |
| Sodium | 17mg | 8mg | 0% |
| Vitamin B2 | 0.11mg | 0.113mg | 0% |
| Tryptophan | 0.066mg | 0.132mg | 0% |
| Threonine | 0.157mg | 0.443mg | 0% |
| Isoleucine | 0.217mg | 0.552mg | 0% |
| Leucine | 0.308mg | 1.07mg | 0% |
| Lysine | 0.273mg | 0.409mg | 0% |
| Methionine | 0.076mg | 0.258mg | 0% |
| Phenylalanine | 0.183mg | 0.737mg | 0% |
| Valine | 0.291mg | 0.681mg | 0% |
| Histidine | 0.113mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
32%
Minerals Daily Need Coverage Score
67%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 9mg)
Which food is cheaper?
Spelt is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 5.82g)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.317g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.