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  6. Spelt vs. Grape leaves

Spelt vs. Grape leaves — In-Depth Nutrition Comparison

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The main differences between spelt and grape leaves

  • Spelt has more phosphorus, vitamin B3, vitamin B1, zinc, iron, and selenium; however, grape leaves have more vitamin A, vitamin K, calcium, and vitamin B2.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Grape leaves have 13 times less selenium than spelt. Spelt has 11.7µg of selenium, while grape leaves have 0.9µg.

Food types used in this article are Spelt, uncooked and Grape leaves, raw.

Infographic

Spelt vs Grape leaves 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
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +43.2%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +68.8%
Contains more CopperCopper +23.1%
Contains more ZincZinc +389.6%
Contains more PhosphorusPhosphorus +340.7%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +1244.4%
~equal in Manganese ~2.855mg

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
3
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B5Vitamin B5 +362.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +153.2%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more Vitamin KVitamin K +2916.7%
Contains more FolateFolate +84.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Vitamin K 3.6µg 108.6µg 88%
Phosphorus 401mg 91mg 44%
Calcium 27mg 363mg 34%
Vitamin B3 6.843mg 2.362mg 28%
Vitamin B1 0.364mg 0.04mg 27%
Zinc 3.28mg 0.67mg 24%
Iron 4.44mg 2.63mg 23%
Starch 53.92g 22%
Selenium 11.7µg 0.9µg 20%
Vitamin B2 0.113mg 0.354mg 19%
Carbs 70.19g 17.31g 18%
Protein 14.57g 5.6g 18%
Vitamin B5 1.068mg 0.231mg 17%
Vitamin B6 0.23mg 0.4mg 13%
Calories 338kcal 93kcal 12%
Vitamin C 0mg 11.1mg 12%
Copper 0.511mg 0.415mg 11%
Magnesium 136mg 95mg 10%
Folate 45µg 83µg 10%
Vitamin E 0.79mg 2mg 8%
Manganese 2.983mg 2.855mg 6%
Potassium 388mg 272mg 3%
Choline 12.8mg 2%
Polyunsaturated fat 1.258g 1.065g 1%
Fiber 10.7g 11g 1%
Monounsaturated fat 0.445g 0.081g 1%
Fats 2.43g 2.12g 0%
Net carbs 59.49g 6.31g N/A
Sugar 6.82g 6.3g N/A
Sodium 8mg 9mg 0%
Saturated fat 0.406g 0.336g 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

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +160.2%
Contains more FatsFats +14.6%
Contains more CarbsCarbs +305.5%
Contains more WaterWater +565.3%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +449.4%
Contains more Poly. FatPolyunsaturated fat +18.1%
Contains less Sat. FatSaturated fat -17.2%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.