Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kale vs. Spelt — In-Depth Nutrition Comparison

Compare

A recap on differences between Kale and Spelt

  • Kale has more Vitamin A RAE, and Vitamin C, however, Spelt is higher in Manganese, Phosphorus, Vitamin B3, Iron, Zinc, Fiber, Magnesium, and Copper.
  • Kale covers your daily Vitamin A RAE needs 76% 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
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
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
8
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Spelt
2
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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +340425%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Spelt Opinion
Calories 28kcal 127kcal Spelt
Protein 1.9g 5.5g Spelt
Fats 0.4g 0.85g Spelt
Vitamin C 41mg 0mg Kale
Net carbs 3.63g 22.54g Spelt
Carbs 5.63g 26.44g Spelt
Magnesium 18mg 49mg Spelt
Calcium 72mg 10mg Kale
Potassium 228mg 143mg Kale
Iron 0.9mg 1.67mg Spelt
Sugar 1.25g Spelt
Fiber 2g 3.9g Spelt
Copper 0.156mg 0.215mg Spelt
Zinc 0.24mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 28mg 150mg Spelt
Sodium 23mg 5mg Spelt
Vitamin A 13621IU 4IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.26mg Kale
Manganese 0.416mg 1.091mg Spelt
Selenium 0.9µg 4µg Spelt
Vitamin B1 0.053mg 0.103mg Spelt
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 2.57mg Spelt
Vitamin B5 0.049mg Kale
Vitamin B6 0.138mg 0.08mg Kale
Vitamin K 817µg Kale
Folate 13µg 13µg
Choline 0.4mg Kale
Saturated Fat 0.052g Spelt
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
238%
Kale
9%
Spelt
Minerals Daily Need Coverage Score
22%
Kale
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.