Mustard Greens vs. Spelt — In-Depth Nutrition Comparison
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Important differences between mustard Greens and spelt
- Mustard Greens has more vitamin A, vitamin C, calcium, and vitamin E; however, spelt is richer in phosphorus, vitamin B3, iron, zinc, magnesium, and copper.
- Mustard Greens's daily need coverage for vitamin A is 247% more.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of mustard Greens is 32.
The food varieties used in the comparison are Mustard greens, cooked, boiled, drained, without salt and Spelt, cooked.
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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.
| Contains more CalciumCalcium | +1080% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more MagnesiumMagnesium | +276.9% |
| Contains more IronIron | +92% |
| Contains more CopperCopper | +47.3% |
| Contains more ZincZinc | +468.2% |
| Contains more PhosphorusPhosphorus | +257.1% |
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +584.6% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +22.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.2% |
| Contains more Vitamin B3Vitamin B3 | +493.5% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 494% | |
| Vitamin A | 618µg | 0µg | 69% |
| Manganese | 1.091mg | 47% | |
| Vitamin C | 25.3mg | 0mg | 28% |
| Phosphorus | 42mg | 150mg | 15% |
| Vitamin B3 | 0.433mg | 2.57mg | 13% |
| Calcium | 118mg | 10mg | 11% |
| Iron | 0.87mg | 1.67mg | 10% |
| Vitamin E | 1.78mg | 0.26mg | 10% |
| Zinc | 0.22mg | 1.25mg | 9% |
| Magnesium | 13mg | 49mg | 9% |
| Fiber | 2g | 3.9g | 8% |
| Copper | 0.146mg | 0.215mg | 8% |
| Starch | 19.57g | 8% | |
| Carbs | 4.51g | 26.44g | 7% |
| Selenium | 0.6µg | 4µg | 6% |
| Protein | 2.56g | 5.5g | 6% |
| Vitamin B1 | 0.041mg | 0.103mg | 5% |
| Calories | 26kcal | 127kcal | 5% |
| Vitamin B2 | 0.063mg | 0.03mg | 3% |
| Vitamin B5 | 0.12mg | 2% | |
| Potassium | 162mg | 143mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Fats | 0.47g | 0.85g | 1% |
| Vitamin B6 | 0.098mg | 0.08mg | 1% |
| Net carbs | 2.51g | 22.54g | N/A |
| Sugar | 1.41g | N/A | |
| Sodium | 9mg | 5mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.012g | 0% | |
| Monounsaturated fat | 0.11g | 0% | |
| Polyunsaturated fat | 0.046g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more WaterWater | +37.9% |
| Contains more ProteinProtein | +114.8% |
| Contains more FatsFats | +80.9% |
| Contains more CarbsCarbs | +486.3% |
~equal in
Other
~0.65g
