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  6. Spelt vs. Mustard Greens Raw

Spelt vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between spelt and mustard Greens Raw

  • Spelt is richer in phosphorus, copper, vitamin B3, iron, fiber, zinc, and magnesium, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than spelt.
  • Spelt has 13 times more zinc than mustard Greens Raw. Spelt has 3.28mg of zinc, while mustard Greens Raw have 0.25mg.
  • Spelt has a higher glycemic index (63) than mustard Greens Raw (32).

Specific food types used in this comparison are Spelt, uncooked and Mustard greens, raw.

Infographic

Spelt vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +170.7%
Contains more CopperCopper +209.7%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +591.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +325.9%
~equal in Potassium ~384mg

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
5
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B3Vitamin B3 +755.4%
Contains more Vitamin B5Vitamin B5 +408.6%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +154.4%
Contains more Vitamin KVitamin K +7052.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Mustard Greens Raw DV% diff.
Vitamin K 3.6µg 257.5µg 212%
Manganese 2.983mg 130%
Vitamin C 0mg 70mg 78%
Phosphorus 401mg 58mg 49%
Vitamin B3 6.843mg 0.8mg 38%
Copper 0.511mg 0.165mg 38%
Iron 4.44mg 1.64mg 35%
Fiber 10.7g 3.2g 30%
Zinc 3.28mg 0.25mg 28%
Magnesium 136mg 32mg 25%
Vitamin B1 0.364mg 0.08mg 24%
Protein 14.57g 2.86g 23%
Carbs 70.19g 4.67g 22%
Starch 53.92g 22%
Selenium 11.7µg 0.9µg 20%
Vitamin A 0µg 151µg 17%
Vitamin B5 1.068mg 0.21mg 17%
Calories 338kcal 27kcal 16%
Calcium 27mg 115mg 9%
Vitamin E 0.79mg 2.01mg 8%
Polyunsaturated fat 1.258g 0.038g 8%
Folate 45µg 12µg 8%
Vitamin B6 0.23mg 0.18mg 4%
Fats 2.43g 0.42g 3%
Saturated fat 0.406g 0.01g 2%
Sodium 8mg 20mg 1%
Monounsaturated fat 0.445g 0.092g 1%
Net carbs 59.49g 1.47g N/A
Potassium 388mg 384mg 0%
Sugar 6.82g 1.32g N/A
Vitamin B2 0.113mg 0.11mg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +409.4%
Contains more FatsFats +478.6%
Contains more CarbsCarbs +1403%
Contains more OtherOther +32.6%
Contains more WaterWater +723%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +383.7%
Contains more Poly. FatPolyunsaturated fat +3210.5%
Contains less Sat. FatSaturated fat -97.5%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.