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

Spelt vs. Parsley — In-Depth Nutrition Comparison

Compare

What are the differences between spelt and parsley?

  • Spelt is higher in manganese, phosphorus, copper, vitamin B3, fiber, and vitamin B1, yet parsley is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Parsley's daily need coverage for vitamin K is 1364% more.
  • Spelt has 19 times more manganese than parsley. While spelt has 2.983mg of manganese, parsley has only 0.16mg.
  • The glycemic index of parsley is lower.

We used Spelt, uncooked and Parsley, fresh types in this article.

Infographic

Spelt vs Parsley 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
7
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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more MagnesiumMagnesium +172%
Contains more CopperCopper +243%
Contains more ZincZinc +206.5%
Contains more PhosphorusPhosphorus +591.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1764.4%
Contains more SeleniumSelenium +11600%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +39.6%

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
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B1Vitamin B1 +323.3%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B3Vitamin B3 +421.2%
Contains more Vitamin B5Vitamin B5 +167%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +45455.6%
Contains more FolateFolate +237.8%
~equal in Vitamin E ~0.75mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +390.6%
Contains more FatsFats +207.6%
Contains more CarbsCarbs +1008.8%
Contains more WaterWater +695.9%
Contains more OtherOther +22.9%

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +50.8%
Contains more Poly. FatPolyunsaturated fat +914.5%
Contains less Sat. FatSaturated fat -67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Parsley DV% diff.
Vitamin K 3.6µg 1640µg 1364%
Vitamin C 0mg 133mg 148%
Manganese 2.983mg 0.16mg 123%
Phosphorus 401mg 58mg 49%
Vitamin A 0µg 421µg 47%
Copper 0.511mg 0.149mg 40%
Vitamin B3 6.843mg 1.313mg 35%
Fiber 10.7g 3.3g 30%
Folate 45µg 152µg 27%
Vitamin B1 0.364mg 0.086mg 23%
Protein 14.57g 2.97g 23%
Iron 4.44mg 6.2mg 22%
Starch 53.92g 22%
Selenium 11.7µg 0.1µg 21%
Carbs 70.19g 6.33g 21%
Magnesium 136mg 50mg 20%
Zinc 3.28mg 1.07mg 20%
Calories 338kcal 36kcal 15%
Vitamin B5 1.068mg 0.4mg 13%
Calcium 27mg 138mg 11%
Vitamin B6 0.23mg 0.09mg 11%
Polyunsaturated fat 1.258g 0.124g 8%
Potassium 388mg 554mg 5%
Fats 2.43g 0.79g 3%
Choline 12.8mg 2%
Sodium 8mg 56mg 2%
Vitamin B2 0.113mg 0.098mg 1%
Saturated fat 0.406g 0.132g 1%
Net carbs 59.49g 3.03g N/A
Sugar 6.82g 0.85g N/A
Vitamin E 0.79mg 0.75mg 0%
Monounsaturated fat 0.445g 0.295g 0%
Tryptophan 0.132mg 0.045mg 0%
Threonine 0.443mg 0.122mg 0%
Isoleucine 0.552mg 0.118mg 0%
Leucine 1.07mg 0.204mg 0%
Lysine 0.409mg 0.181mg 0%
Methionine 0.258mg 0.042mg 0%
Phenylalanine 0.737mg 0.145mg 0%
Valine 0.681mg 0.172mg 0%
Histidine 0.36mg 0.061mg 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 Parsley
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
379%
Parsley
Minerals Daily Need Coverage Score
119%
Spelt
49%
Parsley

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 48mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 5.97g)
Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 0.274g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.