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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
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.
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| Rich in minerals |
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| Lower in Sodium |
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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 | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
150%
Minerals Daily Need Coverage Score
119%
33%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Garden cress is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.383g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)