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  6. Spelt vs. Chinese cabbage

Spelt vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between spelt and Chinese cabbage?

  • Spelt is richer in manganese, copper, phosphorus, iron, vitamin B3, fiber, and zinc, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Spelt's daily need coverage for manganese is 123% higher.
  • Spelt has 24 times more copper than Chinese cabbage. Spelt has 0.511mg of copper, while Chinese cabbage has 0.021mg.
  • Chinese cabbage has a lower glycemic index than spelt.

We used Spelt, uncooked and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Spelt vs Chinese cabbage 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
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +615.8%
Contains more PotassiumPotassium +54%
Contains more IronIron +455%
Contains more CopperCopper +2333.3%
Contains more ZincZinc +1626.3%
Contains more PhosphorusPhosphorus +983.8%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +1776.1%
Contains more SeleniumSelenium +2240%
Contains more CalciumCalcium +288.9%

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
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +777.8%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +1268.6%
Contains more Vitamin B5Vitamin B5 +1113.6%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1163.9%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Chinese cabbage DV% diff.
Manganese 2.983mg 0.159mg 123%
Copper 0.511mg 0.021mg 54%
Phosphorus 401mg 37mg 52%
Vitamin C 0mg 45mg 50%
Iron 4.44mg 0.8mg 46%
Vitamin B3 6.843mg 0.5mg 40%
Fiber 10.7g 1g 39%
Vitamin K 3.6µg 45.5µg 35%
Zinc 3.28mg 0.19mg 28%
Magnesium 136mg 19mg 28%
Vitamin B1 0.364mg 0.04mg 27%
Protein 14.57g 1.5g 26%
Vitamin A 0µg 223µg 25%
Carbs 70.19g 2.18g 23%
Starch 53.92g 22%
Selenium 11.7µg 0.5µg 20%
Vitamin B5 1.068mg 0.088mg 20%
Calories 338kcal 13kcal 16%
Polyunsaturated fat 1.258g 0.096g 8%
Calcium 27mg 105mg 8%
Vitamin E 0.79mg 0.09mg 5%
Folate 45µg 66µg 5%
Potassium 388mg 252mg 4%
Vitamin B2 0.113mg 0.07mg 3%
Vitamin B6 0.23mg 0.194mg 3%
Fats 2.43g 0.2g 3%
Saturated fat 0.406g 0.027g 2%
Sodium 8mg 65mg 2%
Monounsaturated fat 0.445g 0.015g 1%
Choline 6.4mg 1%
Net carbs 59.49g 1.18g N/A
Sugar 6.82g 1.18g N/A
Tryptophan 0.132mg 0.015mg 0%
Threonine 0.443mg 0.049mg 0%
Isoleucine 0.552mg 0.085mg 0%
Leucine 1.07mg 0.088mg 0%
Lysine 0.409mg 0.089mg 0%
Methionine 0.258mg 0.009mg 0%
Phenylalanine 0.737mg 0.044mg 0%
Valine 0.681mg 0.066mg 0%
Histidine 0.36mg 0.026mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +871.3%
Contains more FatsFats +1115%
Contains more CarbsCarbs +3119.7%
Contains more OtherOther +123.8%
Contains more WaterWater +765%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +2866.7%
Contains more Poly. FatPolyunsaturated fat +1210.4%
Contains less Sat. FatSaturated fat -93.3%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.