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Spelt vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between Spelt and Broccoli

  • Spelt is richer in Manganese, Copper, Phosphorus, Iron, Vitamin B3, Fiber, Magnesium, and Zinc, while Broccoli is higher in Vitamin C, and Vitamin K.
  • Spelt covers your daily Manganese needs 121% more than Broccoli.
  • Spelt has 11 times more Vitamin B3 than Broccoli. Spelt has 6.843mg of Vitamin B3, while Broccoli has 0.639mg.

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

Infographic

Spelt vs Broccoli 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.
Spelt
9
:
Contains more Iron +508.2%
Contains more Magnesium +547.6%
Contains more Phosphorus +507.6%
Contains more Potassium +22.8%
Contains less Sodium -75.8%
Contains more Zinc +700%
Contains more Copper +942.9%
Contains more Manganese +1320.5%
Contains more Selenium +368%
Contains more Calcium +74.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +508.2%
Contains more Magnesium +547.6%
Contains more Phosphorus +507.6%
Contains more Potassium +22.8%
Contains less Sodium -75.8%
Contains more Zinc +700%
Contains more Copper +942.9%
Contains more Manganese +1320.5%
Contains more Selenium +368%
Contains more Calcium +74.1%

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
5
:
Contains more Vitamin B1 +412.7%
Contains more Vitamin B3 +970.9%
Contains more Vitamin B5 +86.4%
Contains more Vitamin B6 +31.4%
Contains more Vitamin A +6130%
Contains more Vitamin C +∞%
Contains more Folate +40%
Contains more Vitamin K +2722.2%
Equal in Vitamin E - 0.78
Equal in Vitamin B2 - 0.117
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +412.7%
Contains more Vitamin B3 +970.9%
Contains more Vitamin B5 +86.4%
Contains more Vitamin B6 +31.4%
Contains more Vitamin A +6130%
Contains more Vitamin C +∞%
Contains more Folate +40%
Contains more Vitamin K +2722.2%
Equal in Vitamin E - 0.78
Equal in Vitamin B2 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
:
Contains more Protein +416.7%
Contains more Fats +556.8%
Contains more Carbs +957.1%
Contains more Other +105.7%
Contains more Water +710.3%
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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +416.7%
Contains more Fats +556.8%
Contains more Carbs +957.1%
Contains more Other +105.7%
Contains more Water +710.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
:
Contains more Monounsaturated Fat +3945.5%
Contains more Polyunsaturated fat +3210.5%
Contains less Saturated Fat -90.4%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +3945.5%
Contains more Polyunsaturated fat +3210.5%
Contains less Saturated Fat -90.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
4
:
Contains more Starch +∞%
Contains more Sucrose +490%
Contains more Glucose +71.4%
Contains more Maltose +2352.4%
Contains more Fructose +183.3%
Contains more Lactose +∞%
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +490%
Contains more Glucose +71.4%
Contains more Maltose +2352.4%
Contains more Fructose +183.3%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Broccoli
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 Broccoli Opinion
Net carbs 59.49g 4.04g Spelt
Protein 14.57g 2.82g Spelt
Fats 2.43g 0.37g Spelt
Carbs 70.19g 6.64g Spelt
Calories 338kcal 34kcal Spelt
Starch 53.92g 0g Spelt
Fructose 0.24g 0.68g Broccoli
Sugar 6.82g 1.7g Broccoli
Fiber 10.7g 2.6g Spelt
Calcium 27mg 47mg Broccoli
Iron 4.44mg 0.73mg Spelt
Magnesium 136mg 21mg Spelt
Phosphorus 401mg 66mg Spelt
Potassium 388mg 316mg Spelt
Sodium 8mg 33mg Spelt
Zinc 3.28mg 0.41mg Spelt
Copper 0.511mg 0.049mg Spelt
Manganese 2.983mg 0.21mg Spelt
Selenium 11.7µg 2.5µg Spelt
Vitamin A 10IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.79mg 0.78mg Spelt
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.364mg 0.071mg Spelt
Vitamin B2 0.113mg 0.117mg Broccoli
Vitamin B3 6.843mg 0.639mg Spelt
Vitamin B5 1.068mg 0.573mg Spelt
Vitamin B6 0.23mg 0.175mg Spelt
Folate 45µg 63µg Broccoli
Vitamin K 3.6µg 101.6µg Broccoli
Tryptophan 0.132mg 0.033mg Spelt
Threonine 0.443mg 0.088mg Spelt
Isoleucine 0.552mg 0.079mg Spelt
Leucine 1.07mg 0.129mg Spelt
Lysine 0.409mg 0.135mg Spelt
Methionine 0.258mg 0.038mg Spelt
Phenylalanine 0.737mg 0.117mg Spelt
Valine 0.681mg 0.125mg Spelt
Histidine 0.36mg 0.059mg Spelt
Saturated Fat 0.406g 0.039g Broccoli
Monounsaturated Fat 0.445g 0.011g Spelt
Polyunsaturated fat 1.258g 0.038g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
65%
Broccoli
Minerals Daily Need Coverage Score
119%
Spelt
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 25mg)
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?
Broccoli
Broccoli is lower in Sugar (difference - 5.12g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.