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  6. Grape leaves vs. Spelt

Grape leaves vs. Spelt — In-Depth Nutrition Comparison

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The main differences between grape leaves and spelt

  • Grape leaves have more vitamin A, vitamin K, calcium, and vitamin B2; however, spelt has more phosphorus, vitamin B3, vitamin B1, zinc, iron, and selenium.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Spelt has 30 times less vitamin K than grape leaves. Grape leaves have 108.6µg of vitamin K, while spelt has 3.6µg.

Food types used in this article are Grape leaves, raw and Spelt, uncooked.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Spelt
Spelt
8
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 +1244.4%
Contains more MagnesiumMagnesium +43.2%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +68.8%
Contains more CopperCopper +23.1%
Contains more ZincZinc +389.6%
Contains more PhosphorusPhosphorus +340.7%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +1200%
~equal in Manganese ~2.983mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Spelt
Spelt
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 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 +153.2%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more Vitamin KVitamin K +2916.7%
Contains more FolateFolate +84.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B5Vitamin B5 +362.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Spelt DV% diff.
Vitamin A 1376µg 0µg 153%
Vitamin K 108.6µg 3.6µg 88%
Phosphorus 91mg 401mg 44%
Calcium 363mg 27mg 34%
Vitamin B3 2.362mg 6.843mg 28%
Vitamin B1 0.04mg 0.364mg 27%
Zinc 0.67mg 3.28mg 24%
Iron 2.63mg 4.44mg 23%
Starch 53.92g 22%
Selenium 0.9µg 11.7µg 20%
Vitamin B2 0.354mg 0.113mg 19%
Carbs 17.31g 70.19g 18%
Protein 5.6g 14.57g 18%
Vitamin B5 0.231mg 1.068mg 17%
Vitamin B6 0.4mg 0.23mg 13%
Calories 93kcal 338kcal 12%
Vitamin C 11.1mg 0mg 12%
Copper 0.415mg 0.511mg 11%
Magnesium 95mg 136mg 10%
Folate 83µg 45µg 10%
Vitamin E 2mg 0.79mg 8%
Manganese 2.855mg 2.983mg 6%
Potassium 272mg 388mg 3%
Choline 12.8mg 2%
Polyunsaturated fat 1.065g 1.258g 1%
Fiber 11g 10.7g 1%
Monounsaturated fat 0.081g 0.445g 1%
Fats 2.12g 2.43g 0%
Net carbs 6.31g 59.49g N/A
Sugar 6.3g 6.82g N/A
Sodium 9mg 8mg 0%
Saturated fat 0.336g 0.406g 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Spelt
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 +565.3%
Contains more ProteinProtein +160.2%
Contains more FatsFats +14.6%
Contains more CarbsCarbs +305.5%
~equal in Other ~1.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Spelt
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 -17.2%
Contains more Mono. FatMonounsaturated fat +449.4%
Contains more Poly. FatPolyunsaturated fat +18.1%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.