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Spelt vs. Arugula — In-Depth Nutrition Comparison

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How are spelt and arugula different?

  • Spelt is higher in manganese, phosphorus, copper, vitamin B3, iron, fiber, vitamin B1, and zinc; however, arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for manganese for spelt is 116% higher.
  • Spelt contains 22 times more vitamin B3 than arugula. While spelt contains 6.843mg of vitamin B3, arugula contains only 0.305mg.
  • Arugula has a lower glycemic index (32) than spelt (63).

Spelt, uncooked and Arugula, raw are the varieties used in this article.

Infographic

Spelt vs Arugula 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +189.4%
Contains more IronIron +204.1%
Contains more CopperCopper +572.4%
Contains more ZincZinc +597.9%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +829.3%
Contains more SeleniumSelenium +3800%
Contains more CalciumCalcium +492.6%
~equal in Potassium ~369mg

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.
Spelt
6
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%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +83.7%
Contains more Vitamin B1Vitamin B1 +727.3%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B3Vitamin B3 +2143.6%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin B6Vitamin B6 +215.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2916.7%
Contains more FolateFolate +115.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +464.7%
Contains more FatsFats +268.2%
Contains more CarbsCarbs +1823%
Contains more OtherOther +27.9%
Contains more WaterWater +732.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +808.2%
Contains more Poly. FatPolyunsaturated fat +294.4%
Contains less Sat. FatSaturated fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Arugula DV% diff.
Manganese 2.983mg 0.321mg 116%
Vitamin K 3.6µg 108.6µg 88%
Phosphorus 401mg 52mg 50%
Copper 0.511mg 0.076mg 48%
Vitamin B3 6.843mg 0.305mg 41%
Iron 4.44mg 1.46mg 37%
Fiber 10.7g 1.6g 36%
Vitamin B1 0.364mg 0.044mg 27%
Zinc 3.28mg 0.47mg 26%
Protein 14.57g 2.58g 24%
Carbs 70.19g 3.65g 22%
Starch 53.92g 22%
Magnesium 136mg 47mg 21%
Selenium 11.7µg 0.3µg 21%
Vitamin C 0mg 15mg 17%
Calories 338kcal 25kcal 16%
Calcium 27mg 160mg 13%
Vitamin A 0µg 119µg 13%
Vitamin B5 1.068mg 0.437mg 13%
Folate 45µg 97µg 13%
Vitamin B6 0.23mg 0.073mg 12%
Polyunsaturated fat 1.258g 0.319g 6%
Choline 15.3mg 3%
Fats 2.43g 0.66g 3%
Vitamin E 0.79mg 0.43mg 2%
Vitamin B2 0.113mg 0.086mg 2%
Sodium 8mg 27mg 1%
Monounsaturated fat 0.445g 0.049g 1%
Saturated fat 0.406g 0.086g 1%
Potassium 388mg 369mg 1%
Net carbs 59.49g 2.05g N/A
Sugar 6.82g 2.05g N/A
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

Which food is preferable for your diet?

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

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
32%
Spelt
41%
Arugula
Minerals Daily Need Coverage Score
119%
Spelt
28%
Arugula

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 19mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.77g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.32g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.