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Purslane vs. Spelt — In-Depth Nutrition Comparison

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How are purslane and spelt different?

  • Purslane is richer in vitamin A, vitamin C, potassium, and vitamin B2, while spelt is higher in manganese, phosphorus, vitamin B3, copper, zinc, and selenium.
  • Spelt covers your daily need for manganese, 34% more than purslane.

Purslane, raw and Spelt, cooked types were used in this article.

Infographic

Purslane vs Spelt infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Spelt
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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 MagnesiumMagnesium +38.8%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +19.2%
Contains more CopperCopper +90.3%
Contains more ZincZinc +635.3%
Contains more PhosphorusPhosphorus +240.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +260.1%
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.
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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Spelt
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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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +273.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +119.1%
Contains more Vitamin B3Vitamin B3 +435.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Purslane Spelt DV% diff.
Manganese 0.303mg 1.091mg 34%
Vitamin C 21mg 0mg 23%
Fiber 3.9g 16%
Phosphorus 44mg 150mg 15%
Vitamin B3 0.48mg 2.57mg 13%
Copper 0.113mg 0.215mg 11%
Potassium 494mg 143mg 10%
Zinc 0.17mg 1.25mg 10%
Starch 19.57g 8%
Carbs 3.39g 26.44g 8%
Protein 2.03g 5.5g 7%
Vitamin B2 0.112mg 0.03mg 6%
Calcium 65mg 10mg 6%
Selenium 0.9µg 4µg 6%
Vitamin B1 0.047mg 0.103mg 5%
Calories 20kcal 127kcal 5%
Magnesium 68mg 49mg 5%
Iron 1.99mg 1.67mg 4%
Vitamin E 0.26mg 2%
Sodium 45mg 5mg 2%
Choline 12.8mg 2%
Fats 0.36g 0.85g 1%
Vitamin B5 0.036mg 1%
Vitamin B6 0.073mg 0.08mg 1%
Net carbs 3.39g 22.54g N/A
Folate 12µg 13µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Spelt
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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 +39.5%
Contains more OtherOther +109.2%
Contains more ProteinProtein +170.9%
Contains more FatsFats +136.1%
Contains more CarbsCarbs +679.9%

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.