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  6. Spelt vs. Broccoli

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, protein, and magnesium, 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.
  • Spelt has a higher glycemic index (63) than broccoli (32).

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

Infographic

Spelt vs Broccoli infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Spelt
Spelt
9
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +547.6%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +508.2%
Contains more CopperCopper +942.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +507.6%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +1320.5%
Contains more SeleniumSelenium +368%
Contains more CalciumCalcium +74.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Spelt
Spelt
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B1Vitamin B1 +412.7%
Contains more Vitamin B3Vitamin B3 +970.9%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2722.2%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.78mg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Broccoli DV% diff.
Manganese 2.983mg 0.21mg 121%
Vitamin C 0mg 89.2mg 99%
Vitamin K 3.6µg 101.6µg 82%
Copper 0.511mg 0.049mg 51%
Phosphorus 401mg 66mg 48%
Iron 4.44mg 0.73mg 46%
Vitamin B3 6.843mg 0.639mg 39%
Fiber 10.7g 2.6g 32%
Magnesium 136mg 21mg 27%
Zinc 3.28mg 0.41mg 26%
Protein 14.57g 2.82g 24%
Vitamin B1 0.364mg 0.071mg 24%
Starch 53.92g 0g 22%
Carbs 70.19g 6.64g 21%
Selenium 11.7µg 2.5µg 17%
Calories 338kcal 34kcal 15%
Vitamin B5 1.068mg 0.573mg 10%
Polyunsaturated fat 1.258g 0.038g 8%
Folate 45µg 63µg 5%
Vitamin B6 0.23mg 0.175mg 4%
Omega-3 (ALA) 0.065g 4%
Fats 2.43g 0.37g 3%
Vitamin A 0µg 31µg 3%
Choline 18.7mg 3%
Calcium 27mg 47mg 2%
Potassium 388mg 316mg 2%
Saturated fat 0.406g 0.039g 2%
Sodium 8mg 33mg 1%
Monounsaturated fat 0.445g 0.011g 1%
Fructose 0.24g 0.68g 1%
Protein per 100 calories 4.3g 8.3g N/A
Calories per 10 g protein 232kcal 121kcal N/A
Weight per 100 calories 30g 294g N/A
Unsaturated / Saturated Fat ratio 4.2 1.3 N/A
Net carbs 59.49g 4.04g N/A
Sugar 6.82g 1.7g N/A
Vitamin E 0.79mg 0.78mg 0%
Vitamin B2 0.113mg 0.117mg 0%
Tryptophan 0.132mg 0.033mg 0%
Threonine 0.443mg 0.088mg 0%
Isoleucine 0.552mg 0.079mg 0%
Leucine 1.07mg 0.129mg 0%
Lysine 0.409mg 0.135mg 0%
Methionine 0.258mg 0.038mg 0%
Phenylalanine 0.737mg 0.117mg 0%
Valine 0.681mg 0.125mg 0%
Histidine 0.36mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
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 ProteinProtein +416.7%
Contains more FatsFats +556.8%
Contains more CarbsCarbs +957.1%
Contains more WaterWater +710.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3945.5%
Contains more Poly. FatPolyunsaturated fat +3210.5%
Contains less Sat. FatSaturated fat -90.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
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 StarchStarch +∞%
Contains more SucroseSucrose +490%
Contains more GlucoseGlucose +71.4%
Contains more MaltoseMaltose +2352.4%
Contains more FructoseFructose +183.3%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

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.