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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.

Infographic

Garlic 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.
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Spelt
7
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 +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%
~equal in Potassium ~388mg

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.
Garlic
3
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Spelt
6
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -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.
Garlic Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Spelt 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?

ok
ok
is better in case of low diet
Garlic 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
41%
Garlic
32%
Spelt
Minerals Daily Need Coverage Score
67%
Garlic
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.82g)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.317g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.