Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

Differences between spelt and kohlrabi

  • Spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, zinc, fiber, magnesium, and vitamin B1; however, kohlrabi is richer in vitamin C.
  • Spelt's daily need coverage for manganese is 124% higher.
  • Spelt has 109 times more zinc than kohlrabi. While spelt has 3.28mg of zinc, kohlrabi has only 0.03mg.
  • Kohlrabi has a lower glycemic index (20) than spelt (63).

The food types used in this comparison are Spelt, uncooked and Kohlrabi, raw.

Infographic

Spelt vs Kohlrabi 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
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% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +615.8%
Contains more CalciumCalcium +12.5%
Contains more IronIron +1010%
Contains more CopperCopper +296.1%
Contains more ZincZinc +10833.3%
Contains more PhosphorusPhosphorus +771.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2046%
Contains more SeleniumSelenium +1571.4%
~equal in Potassium ~350mg

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
8
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin EVitamin E +64.6%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B2Vitamin B2 +465%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +547.3%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +181.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +757.1%
Contains more FatsFats +2330%
Contains more CarbsCarbs +1032.1%
Contains more OtherOther +79%
Contains more WaterWater +725.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +6257.1%
Contains more Poly. FatPolyunsaturated fat +2520.8%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Kohlrabi DV% diff.
Manganese 2.983mg 0.139mg 124%
Vitamin C 0mg 62mg 69%
Phosphorus 401mg 46mg 51%
Iron 4.44mg 0.4mg 51%
Copper 0.511mg 0.129mg 42%
Vitamin B3 6.843mg 0.4mg 40%
Zinc 3.28mg 0.03mg 30%
Magnesium 136mg 19mg 28%
Fiber 10.7g 3.6g 28%
Vitamin B1 0.364mg 0.05mg 26%
Protein 14.57g 1.7g 26%
Starch 53.92g 22%
Carbs 70.19g 6.2g 21%
Selenium 11.7µg 0.7µg 20%
Vitamin B5 1.068mg 0.165mg 18%
Calories 338kcal 27kcal 16%
Polyunsaturated fat 1.258g 0.048g 8%
Vitamin B2 0.113mg 0.02mg 7%
Folate 45µg 16µg 7%
Vitamin B6 0.23mg 0.15mg 6%
Fats 2.43g 0.1g 4%
Vitamin K 3.6µg 0.1µg 3%
Saturated fat 0.406g 0.013g 2%
Vitamin E 0.79mg 0.48mg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.445g 0.007g 1%
Sodium 8mg 20mg 1%
Potassium 388mg 350mg 1%
Net carbs 59.49g 2.6g N/A
Calcium 27mg 24mg 0%
Sugar 6.82g 2.6g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.132mg 0.01mg 0%
Threonine 0.443mg 0.049mg 0%
Isoleucine 0.552mg 0.078mg 0%
Leucine 1.07mg 0.067mg 0%
Lysine 0.409mg 0.056mg 0%
Methionine 0.258mg 0.013mg 0%
Phenylalanine 0.737mg 0.039mg 0%
Valine 0.681mg 0.05mg 0%
Histidine 0.36mg 0.019mg 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 Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
119%
Spelt
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 12mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.393g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.