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  6. Spelt vs. Savoy cabbage

Spelt vs. Savoy cabbage — In-Depth Nutrition Comparison

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The main differences between spelt and savoy cabbage

  • Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, and magnesium; however, savoy cabbage has more vitamin K and vitamin C.
  • Daily need coverage for manganese for spelt is 122% higher.
  • Savoy cabbage has 23 times less vitamin B3 than spelt. Spelt has 6.843mg of vitamin B3, while savoy cabbage has 0.3mg.
  • Spelt has a higher glycemic index than savoy cabbage.

Food types used in this article are Spelt, uncooked and Cabbage, savoy, raw.

Infographic

Spelt vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +385.7%
Contains more PotassiumPotassium +68.7%
Contains more IronIron +1010%
Contains more CopperCopper +724.2%
Contains more ZincZinc +1114.8%
Contains more PhosphorusPhosphorus +854.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1557.2%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +29.6%

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
Spelt
6
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +364.7%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +2181%
Contains more Vitamin B5Vitamin B5 +471.1%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1811.1%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Savoy cabbage DV% diff.
Manganese 2.983mg 0.18mg 122%
Vitamin K 3.6µg 68.8µg 54%
Iron 4.44mg 0.4mg 51%
Phosphorus 401mg 42mg 51%
Copper 0.511mg 0.062mg 50%
Vitamin B3 6.843mg 0.3mg 41%
Vitamin C 0mg 31mg 34%
Fiber 10.7g 3.1g 30%
Zinc 3.28mg 0.27mg 27%
Magnesium 136mg 28mg 26%
Vitamin B1 0.364mg 0.07mg 25%
Protein 14.57g 2g 25%
Starch 53.92g 22%
Carbs 70.19g 6.1g 21%
Selenium 11.7µg 0.9µg 20%
Vitamin B5 1.068mg 0.187mg 18%
Calories 338kcal 27kcal 16%
Folate 45µg 80µg 9%
Polyunsaturated fat 1.258g 0.049g 8%
Vitamin A 0µg 50µg 6%
Vitamin B2 0.113mg 0.03mg 6%
Potassium 388mg 230mg 5%
Vitamin E 0.79mg 0.17mg 4%
Fats 2.43g 0.1g 4%
Vitamin B6 0.23mg 0.19mg 3%
Saturated fat 0.406g 0.013g 2%
Choline 12.3mg 2%
Monounsaturated fat 0.445g 0.007g 1%
Calcium 27mg 35mg 1%
Sodium 8mg 28mg 1%
Net carbs 59.49g 3g N/A
Sugar 6.82g 2.27g N/A
Tryptophan 0.132mg 0.02mg 0%
Threonine 0.443mg 0.069mg 0%
Isoleucine 0.552mg 0.101mg 0%
Leucine 1.07mg 0.103mg 0%
Lysine 0.409mg 0.094mg 0%
Methionine 0.258mg 0.02mg 0%
Phenylalanine 0.737mg 0.064mg 0%
Valine 0.681mg 0.085mg 0%
Histidine 0.36mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +628.5%
Contains more FatsFats +2330%
Contains more CarbsCarbs +1050.7%
Contains more OtherOther +123.8%
Contains more WaterWater +725.8%

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% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +6257.1%
Contains more Poly. FatPolyunsaturated fat +2467.3%
Contains less Sat. FatSaturated fat -96.8%

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.