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  6. Lettuce vs. Spelt

Lettuce vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Lettuce and Spelt

  • Lettuce has more Vitamin A RAE, and Vitamin C, however, Spelt has more Manganese, Copper, Phosphorus, Vitamin B3, Fiber, Iron, Zinc, and Magnesium.
  • Daily need coverage for Vitamin A RAE from Lettuce is 41% higher.

Food types used in this article are Lettuce, green leaf, raw and Spelt, cooked.

Infographic

Lettuce 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.
Lettuce
Lettuce
2
:
8
Spelt
Spelt
Contains more Calcium +260%
Contains more Potassium +35.7%
Contains more Iron +94.2%
Contains more Magnesium +276.9%
Contains more Phosphorus +417.2%
Contains less Sodium -82.1%
Contains more Zinc +594.4%
Contains more Copper +641.4%
Contains more Manganese +336.4%
Contains more Selenium +566.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +260%
Contains more Potassium +35.7%
Contains more Iron +94.2%
Contains more Magnesium +276.9%
Contains more Phosphorus +417.2%
Contains less Sodium -82.1%
Contains more Zinc +594.4%
Contains more Copper +641.4%
Contains more Manganese +336.4%
Contains more Selenium +566.7%

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.
Lettuce
Lettuce
8
:
3
Spelt
Spelt
Contains more Vitamin A +185025%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +12.5%
Contains more Folate +192.3%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +585.3%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +185025%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +12.5%
Contains more Folate +192.3%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +585.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Spelt
Spelt
Contains more Water +42.7%
Contains more Protein +304.4%
Contains more Fats +466.7%
Contains more Carbs +821.3%
Equal in Other - 0.65
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Spelt
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 Water +42.7%
Contains more Protein +304.4%
Contains more Fats +466.7%
Contains more Carbs +821.3%
Equal in Other - 0.65

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Spelt
Spelt
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Spelt Opinion
Net carbs 1.57g 22.54g Spelt
Protein 1.36g 5.5g Spelt
Fats 0.15g 0.85g Spelt
Carbs 2.87g 26.44g Spelt
Calories 15kcal 127kcal Spelt
Starch 0g 19.57g Spelt
Fructose 0.43g Lettuce
Sugar 0.78g Spelt
Fiber 1.3g 3.9g Spelt
Calcium 36mg 10mg Lettuce
Iron 0.86mg 1.67mg Spelt
Magnesium 13mg 49mg Spelt
Phosphorus 29mg 150mg Spelt
Potassium 194mg 143mg Lettuce
Sodium 28mg 5mg Spelt
Zinc 0.18mg 1.25mg Spelt
Copper 0.029mg 0.215mg Spelt
Manganese 0.25mg 1.091mg Spelt
Selenium 0.6µg 4µg Spelt
Vitamin A 7405IU 4IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.26mg Spelt
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.103mg Spelt
Vitamin B2 0.08mg 0.03mg Lettuce
Vitamin B3 0.375mg 2.57mg Spelt
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.08mg Lettuce
Folate 38µg 13µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g Spelt
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

Which food is preferable for your diet?

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

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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
75%
Lettuce
10%
Spelt
Minerals Daily Need Coverage Score
14%
Lettuce
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.