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Spelt vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between spelt and garden cress

  • Spelt has more manganese, phosphorus, iron, fiber, copper, vitamin B3, and zinc, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 449% more than spelt.
  • Spelt contains 14 times more zinc than garden cress. While spelt contains 3.28mg of zinc, garden cress contains only 0.23mg.

These are the specific foods used in this comparison Spelt, uncooked and Cress, garden, raw.

Infographic

Spelt vs Garden cress 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +257.9%
Contains more IronIron +241.5%
Contains more CopperCopper +200.6%
Contains more ZincZinc +1326.1%
Contains more PhosphorusPhosphorus +427.6%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +439.4%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +56.2%

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
4
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B3Vitamin B3 +584.3%
Contains more Vitamin B5Vitamin B5 +341.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin KVitamin K +14952.8%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +460.4%
Contains more FatsFats +247.1%
Contains more CarbsCarbs +1176.2%
Contains more WaterWater +711.3%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +86.2%
Contains more Poly. FatPolyunsaturated fat +451.8%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Garden cress DV% diff.
Vitamin K 3.6µg 541.9µg 449%
Manganese 2.983mg 0.553mg 106%
Vitamin C 0mg 69mg 77%
Phosphorus 401mg 76mg 46%
Iron 4.44mg 1.3mg 39%
Fiber 10.7g 1.1g 38%
Copper 0.511mg 0.17mg 38%
Vitamin A 0µg 346µg 38%
Vitamin B3 6.843mg 1mg 37%
Zinc 3.28mg 0.23mg 28%
Vitamin B1 0.364mg 0.08mg 24%
Protein 14.57g 2.6g 24%
Magnesium 136mg 38mg 23%
Carbs 70.19g 5.5g 22%
Starch 53.92g 22%
Selenium 11.7µg 0.9µg 20%
Vitamin B5 1.068mg 0.242mg 17%
Calories 338kcal 32kcal 15%
Vitamin B2 0.113mg 0.26mg 11%
Folate 45µg 80µg 9%
Polyunsaturated fat 1.258g 0.228g 7%
Potassium 388mg 606mg 6%
Calcium 27mg 81mg 5%
Choline 19.5mg 4%
Fats 2.43g 0.7g 3%
Saturated fat 0.406g 0.023g 2%
Vitamin E 0.79mg 0.7mg 1%
Monounsaturated fat 0.445g 0.239g 1%
Vitamin B6 0.23mg 0.247mg 1%
Net carbs 59.49g 4.4g N/A
Sugar 6.82g 4.4g N/A
Sodium 8mg 14mg 0%
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 Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
119%
Spelt
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.383g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.