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  6. Spelt vs. Marrow-stem Kale

Spelt vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between spelt and marrow-stem Kale

  • Spelt is higher in manganese, phosphorus, copper, iron, vitamin B3, zinc, and fiber; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% higher.
  • Spelt has 16 times more phosphorus than marrow-stem Kale. While spelt has 401mg of phosphorus, marrow-stem Kale has only 25mg.
  • Marrow-stem Kale has a lower glycemic index (32) than spelt (63).

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

Infographic

Spelt vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +403.7%
Contains more PotassiumPotassium +82.2%
Contains more IronIron +844.7%
Contains more CopperCopper +1010.9%
Contains more ZincZinc +1461.9%
Contains more PhosphorusPhosphorus +1504%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +353.3%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +759.3%

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
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +574.1%
Contains more Vitamin B3Vitamin B3 +822.2%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.1%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin KVitamin K +12041.7%
Contains more FolateFolate +186.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Marrow-stem Kale DV% diff.
Vitamin K 3.6µg 437.1µg 361%
Manganese 2.983mg 0.658mg 101%
Phosphorus 401mg 25mg 54%
Copper 0.511mg 0.046mg 52%
Iron 4.44mg 0.47mg 50%
Vitamin C 0mg 35.3mg 39%
Vitamin B3 6.843mg 0.742mg 38%
Vitamin A 0µg 251µg 28%
Zinc 3.28mg 0.21mg 28%
Fiber 10.7g 4g 27%
Vitamin B1 0.364mg 0.054mg 26%
Magnesium 136mg 27mg 26%
Protein 14.57g 3.02g 23%
Starch 53.92g 22%
Carbs 70.19g 5.42g 22%
Calcium 27mg 232mg 21%
Folate 45µg 129µg 21%
Selenium 11.7µg 1.3µg 19%
Vitamin B5 1.068mg 0.267mg 16%
Calories 338kcal 32kcal 15%
Vitamin E 0.79mg 2.26mg 10%
Polyunsaturated fat 1.258g 0.201g 7%
Potassium 388mg 213mg 5%
Vitamin B6 0.23mg 0.165mg 5%
Choline 23.2mg 4%
Fats 2.43g 0.61g 3%
Saturated fat 0.406g 0.055g 2%
Vitamin B2 0.113mg 0.13mg 1%
Monounsaturated fat 0.445g 0.03g 1%
Net carbs 59.49g 1.42g N/A
Sugar 6.82g 0.46g N/A
Sodium 8mg 17mg 0%
Tryptophan 0.132mg 0.031mg 0%
Threonine 0.443mg 0.086mg 0%
Isoleucine 0.552mg 0.1mg 0%
Leucine 1.07mg 0.151mg 0%
Lysine 0.409mg 0.117mg 0%
Methionine 0.258mg 0.033mg 0%
Phenylalanine 0.737mg 0.087mg 0%
Valine 0.681mg 0.12mg 0%
Histidine 0.36mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +382.5%
Contains more FatsFats +298.4%
Contains more CarbsCarbs +1195%
Contains more OtherOther +34.6%
Contains more WaterWater +713.2%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +1383.3%
Contains more Poly. FatPolyunsaturated fat +525.9%
Contains less Sat. FatSaturated fat -86.5%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.