Spelt vs. Arugula — In-Depth Nutrition Comparison
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Significant differences between spelt and arugula
- Spelt has more manganese, copper, vitamin B3, phosphorus, fiber, and zinc; however, arugula is richer in vitamin A, folate, vitamin C, and calcium.
- Arugula covers your daily vitamin A needs 47% more than spelt.
- Arugula has 8 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while arugula has 0.305mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of arugula is 32.
Specific food types used in this comparison are Spelt, cooked and Arugula, raw.
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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.
| Contains more IronIron | +14.4% |
| Contains more CopperCopper | +182.9% |
| Contains more ZincZinc | +166% |
| Contains more PhosphorusPhosphorus | +188.5% |
| Contains less SodiumSodium | -81.5% |
| Contains more ManganeseManganese | +239.9% |
| Contains more SeleniumSelenium | +1233.3% |
| Contains more CalciumCalcium | +1500% |
| Contains more PotassiumPotassium | +158% |
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.
| Contains more Vitamin B1Vitamin B1 | +134.1% |
| Contains more Vitamin B3Vitamin B3 | +742.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +65.4% |
| Contains more Vitamin B2Vitamin B2 | +186.7% |
| Contains more FolateFolate | +646.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Manganese | 1.091mg | 0.321mg | 33% |
| Folate | 13µg | 97µg | 21% |
| Vitamin C | 0mg | 15mg | 17% |
| Calcium | 10mg | 160mg | 15% |
| Copper | 0.215mg | 0.076mg | 15% |
| Phosphorus | 150mg | 52mg | 14% |
| Vitamin B3 | 2.57mg | 0.305mg | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Fiber | 3.9g | 1.6g | 9% |
| Vitamin B5 | 0.437mg | 9% | |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 3.65g | 8% |
| Potassium | 143mg | 369mg | 7% |
| Zinc | 1.25mg | 0.47mg | 7% |
| Selenium | 4µg | 0.3µg | 7% |
| Protein | 5.5g | 2.58g | 6% |
| Calories | 127kcal | 25kcal | 5% |
| Vitamin B1 | 0.103mg | 0.044mg | 5% |
| Vitamin B2 | 0.03mg | 0.086mg | 4% |
| Iron | 1.67mg | 1.46mg | 3% |
| Choline | 15.3mg | 3% | |
| Polyunsaturated fat | 0.319g | 2% | |
| Vitamin E | 0.26mg | 0.43mg | 1% |
| Vitamin B6 | 0.08mg | 0.073mg | 1% |
| Sodium | 5mg | 27mg | 1% |
| Fats | 0.85g | 0.66g | 0% |
| Net carbs | 22.54g | 2.05g | N/A |
| Magnesium | 49mg | 47mg | 0% |
| Sugar | 2.05g | N/A | |
| Saturated fat | 0.086g | 0% | |
| Monounsaturated fat | 0.049g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.2% |
| Contains more FatsFats | +28.8% |
| Contains more CarbsCarbs | +624.4% |
| Contains more WaterWater | +37.8% |
| Contains more OtherOther | +115.4% |
