Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Kale
  5. Compare
  6. Kale vs. Spelt

Kale vs. Spelt — In-Depth Nutrition Comparison

Compare

A recap on the differences between kale and spelt

  • Kale has more vitamin A and vitamin C; however, spelt is higher in manganese, phosphorus, vitamin B3, iron, zinc, fiber, magnesium, and copper.
  • Kale covers your daily vitamin A needs 272% more than spelt.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Spelt, cooked.

Infographic

Kale 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.
Kale
Kale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 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 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +59.4%
Contains more MagnesiumMagnesium +172.2%
Contains more IronIron +85.6%
Contains more CopperCopper +37.8%
Contains more ZincZinc +420.8%
Contains more PhosphorusPhosphorus +435.7%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +162.3%
Contains more SeleniumSelenium +344.4%

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.
Kale
Kale
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Spelt
Spelt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +72.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +94.3%
Contains more Vitamin B3Vitamin B3 +414%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Kale Spelt DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 0mg 46%
Manganese 0.416mg 1.091mg 29%
Phosphorus 28mg 150mg 17%
Vitamin B3 0.5mg 2.57mg 13%
Iron 0.9mg 1.67mg 10%
Zinc 0.24mg 1.25mg 9%
Fiber 2g 3.9g 8%
Starch 19.57g 8%
Protein 1.9g 5.5g 7%
Carbs 5.63g 26.44g 7%
Magnesium 18mg 49mg 7%
Copper 0.156mg 0.215mg 7%
Calcium 72mg 10mg 6%
Selenium 0.9µg 4µg 6%
Calories 28kcal 127kcal 5%
Vitamin E 0.85mg 0.26mg 4%
Vitamin B1 0.053mg 0.103mg 4%
Vitamin B6 0.138mg 0.08mg 4%
Potassium 228mg 143mg 3%
Vitamin B2 0.07mg 0.03mg 3%
Fats 0.4g 0.85g 1%
Sodium 23mg 5mg 1%
Vitamin B5 0.049mg 1%
Polyunsaturated fat 0.193g 1%
Protein per 100 calories 6.8g 4.3g N/A
Calories per 10 g protein 147kcal 231kcal N/A
Weight per 100 calories 357g 79g N/A
Net carbs 3.63g 22.54g N/A
Sugar 1.25g N/A
Folate 13µg 13µg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Spelt
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 +37%
Contains more OtherOther +33.8%
Contains more ProteinProtein +189.5%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +369.6%

People also compare

Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw
Spelt
Spelt vs Teff
Teff
Spelt
Spelt vs Spaghetti
Spaghetti
Spelt
Spelt vs Rice
Rice

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.