Spelt vs. Rapini — In-Depth Nutrition Comparison
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What are the main differences between spelt and rapini?
- Spelt is richer in manganese, copper, phosphorus, vitamin B3, fiber, iron, magnesium, and zinc, yet rapini is richer in vitamin K and vitamin A.
- Rapini's daily need coverage for vitamin K is 184% higher.
- Spelt has 12 times more copper than rapini. Spelt has 0.511mg of copper, while rapini has 0.042mg.
- Rapini has a lower glycemic index than spelt.
We used Spelt, uncooked and Broccoli raab, raw types in this comparison.
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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 MagnesiumMagnesium | +518.2% |
| Contains more PotassiumPotassium | +98% |
| Contains more IronIron | +107.5% |
| Contains more CopperCopper | +1116.7% |
| Contains more ZincZinc | +326% |
| Contains more PhosphorusPhosphorus | +449.3% |
| Contains less SodiumSodium | -75.8% |
| Contains more ManganeseManganese | +655.2% |
| Contains more SeleniumSelenium | +1070% |
| Contains more CalciumCalcium | +300% |
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 B1Vitamin B1 | +124.7% |
| Contains more Vitamin B3Vitamin B3 | +460.4% |
| Contains more Vitamin B5Vitamin B5 | +231.7% |
| Contains more Vitamin B6Vitamin B6 | +34.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +105.1% |
| Contains more Vitamin B2Vitamin B2 | +14.2% |
| Contains more Vitamin KVitamin K | +6122.2% |
| Contains more FolateFolate | +84.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +359.6% |
| Contains more FatsFats | +395.9% |
| Contains more CarbsCarbs | +2362.8% |
| Contains more OtherOther | +90.4% |
| Contains more WaterWater | +739.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1611.5% |
| Contains more Poly. FatPolyunsaturated fat | +867.7% |
| Contains less Sat. FatSaturated fat | -87.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +436.4% |
| Contains more GlucoseGlucose | +740% |
| Contains more FructoseFructose | +41.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 3.6µg | 224µg | 184% |
| Manganese | 2.983mg | 0.395mg | 113% |
| Copper | 0.511mg | 0.042mg | 52% |
| Phosphorus | 401mg | 73mg | 47% |
| Vitamin B3 | 6.843mg | 1.221mg | 35% |
| Fiber | 10.7g | 2.7g | 32% |
| Iron | 4.44mg | 2.14mg | 29% |
| Magnesium | 136mg | 22mg | 27% |
| Protein | 14.57g | 3.17g | 23% |
| Zinc | 3.28mg | 0.77mg | 23% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Carbs | 70.19g | 2.85g | 22% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 1µg | 19% |
| Vitamin B1 | 0.364mg | 0.162mg | 17% |
| Calories | 338kcal | 22kcal | 16% |
| Vitamin B5 | 1.068mg | 0.322mg | 15% |
| Vitamin A | 0µg | 131µg | 15% |
| Folate | 45µg | 83µg | 10% |
| Polyunsaturated fat | 1.258g | 0.13g | 8% |
| Calcium | 27mg | 108mg | 8% |
| Vitamin E | 0.79mg | 1.62mg | 6% |
| Potassium | 388mg | 196mg | 6% |
| Vitamin B6 | 0.23mg | 0.171mg | 5% |
| Choline | 18.3mg | 3% | |
| Fats | 2.43g | 0.49g | 3% |
| Saturated fat | 0.406g | 0.05g | 2% |
| Monounsaturated fat | 0.445g | 0.026g | 1% |
| Sodium | 8mg | 33mg | 1% |
| Vitamin B2 | 0.113mg | 0.129mg | 1% |
| Net carbs | 59.49g | 0.15g | N/A |
| Sugar | 6.82g | 0.38g | N/A |
| Tryptophan | 0.132mg | 0.043mg | 0% |
| Threonine | 0.443mg | 0.106mg | 0% |
| Isoleucine | 0.552mg | 0.104mg | 0% |
| Leucine | 1.07mg | 0.17mg | 0% |
| Lysine | 0.409mg | 0.198mg | 0% |
| Methionine | 0.258mg | 0.048mg | 0% |
| Phenylalanine | 0.737mg | 0.128mg | 0% |
| Valine | 0.681mg | 0.153mg | 0% |
| Histidine | 0.36mg | 0.066mg | 0% |
| Fructose | 0.24g | 0.17g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
71%
Minerals Daily Need Coverage Score
119%
27%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 25mg)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 6.44g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.356g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)