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  6. Mustard Greens Raw vs. Spelt

Mustard Greens Raw vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and spelt

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while spelt is higher in phosphorus, copper, vitamin B3, iron, fiber, zinc, and magnesium.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than spelt.
  • Spelt has a higher glycemic index (63) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Spelt, uncooked.

Infographic

Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 +325.9%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +170.7%
Contains more CopperCopper +209.7%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +591.4%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +1200%
~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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Spelt
Spelt
5
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 +154.4%
Contains more Vitamin KVitamin K +7052.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B3Vitamin B3 +755.4%
Contains more Vitamin B5Vitamin B5 +408.6%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more FolateFolate +275%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Spelt DV% diff.
Vitamin K 257.5µg 3.6µg 212%
Manganese 2.983mg 130%
Vitamin C 70mg 0mg 78%
Phosphorus 58mg 401mg 49%
Vitamin B3 0.8mg 6.843mg 38%
Copper 0.165mg 0.511mg 38%
Iron 1.64mg 4.44mg 35%
Fiber 3.2g 10.7g 30%
Zinc 0.25mg 3.28mg 28%
Magnesium 32mg 136mg 25%
Vitamin B1 0.08mg 0.364mg 24%
Protein 2.86g 14.57g 23%
Carbs 4.67g 70.19g 22%
Starch 53.92g 22%
Selenium 0.9µg 11.7µg 20%
Vitamin A 151µg 0µg 17%
Vitamin B5 0.21mg 1.068mg 17%
Calories 27kcal 338kcal 16%
Calcium 115mg 27mg 9%
Vitamin E 2.01mg 0.79mg 8%
Polyunsaturated fat 0.038g 1.258g 8%
Folate 12µg 45µg 8%
Vitamin B6 0.18mg 0.23mg 4%
Fats 0.42g 2.43g 3%
Saturated fat 0.01g 0.406g 2%
Sodium 20mg 8mg 1%
Monounsaturated fat 0.092g 0.445g 1%
Net carbs 1.47g 59.49g N/A
Potassium 384mg 388mg 0%
Sugar 1.32g 6.82g N/A
Vitamin B2 0.11mg 0.113mg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +723%
Contains more ProteinProtein +409.4%
Contains more FatsFats +478.6%
Contains more CarbsCarbs +1403%
Contains more OtherOther +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -97.5%
Contains more Mono. FatMonounsaturated fat +383.7%
Contains more Poly. FatPolyunsaturated fat +3210.5%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.