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  6. Spelt vs. Watercress

Spelt vs. Watercress — In-Depth Nutrition Comparison

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Differences between spelt and watercress

  • Spelt is higher in manganese, iron, phosphorus, copper, vitamin B3, fiber, and zinc; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 205% higher.
  • Spelt has 34 times more vitamin B3 than watercress. While spelt has 6.843mg of vitamin B3, watercress has only 0.2mg.
  • Watercress has a lower glycemic index (32) than spelt (63).

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

Infographic

Spelt vs Watercress infographic
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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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +547.6%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +2120%
Contains more CopperCopper +563.6%
Contains more ZincZinc +2881.8%
Contains more PhosphorusPhosphorus +568.3%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +1122.5%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +344.4%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +304.4%
Contains more Vitamin B3Vitamin B3 +3321.5%
Contains more Vitamin B5Vitamin B5 +244.5%
Contains more Vitamin B6Vitamin B6 +78.3%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.6%
Contains more Vitamin KVitamin K +6844.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Watercress DV% diff.
Vitamin K 3.6µg 250µg 205%
Manganese 2.983mg 0.244mg 119%
Iron 4.44mg 0.2mg 53%
Phosphorus 401mg 60mg 49%
Vitamin C 0mg 43mg 48%
Copper 0.511mg 0.077mg 48%
Vitamin B3 6.843mg 0.2mg 42%
Fiber 10.7g 0.5g 41%
Zinc 3.28mg 0.11mg 29%
Magnesium 136mg 21mg 27%
Protein 14.57g 2.3g 25%
Vitamin B1 0.364mg 0.09mg 23%
Carbs 70.19g 1.29g 23%
Starch 53.92g 22%
Selenium 11.7µg 0.9µg 20%
Vitamin A 0µg 160µg 18%
Calories 338kcal 11kcal 16%
Vitamin B5 1.068mg 0.31mg 15%
Calcium 27mg 120mg 9%
Folate 45µg 9µg 9%
Polyunsaturated fat 1.258g 0.035g 8%
Vitamin B6 0.23mg 0.129mg 8%
Fats 2.43g 0.1g 4%
Choline 9mg 2%
Potassium 388mg 330mg 2%
Saturated fat 0.406g 0.027g 2%
Sodium 8mg 41mg 1%
Vitamin E 0.79mg 1mg 1%
Monounsaturated fat 0.445g 0.008g 1%
Vitamin B2 0.113mg 0.12mg 1%
Net carbs 59.49g 0.79g N/A
Sugar 6.82g 0.2g N/A
Tryptophan 0.132mg 0.03mg 0%
Threonine 0.443mg 0.133mg 0%
Isoleucine 0.552mg 0.093mg 0%
Leucine 1.07mg 0.166mg 0%
Lysine 0.409mg 0.134mg 0%
Methionine 0.258mg 0.02mg 0%
Phenylalanine 0.737mg 0.114mg 0%
Valine 0.681mg 0.137mg 0%
Histidine 0.36mg 0.04mg 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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +533.5%
Contains more FatsFats +2330%
Contains more CarbsCarbs +5341.1%
Contains more OtherOther +49.2%
Contains more WaterWater +763.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +5462.5%
Contains more Poly. FatPolyunsaturated fat +3494.3%
Contains less Sat. FatSaturated fat -93.3%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.