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Spelt vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Spelt and Rapini?

  • Spelt is higher in Manganese, Copper, Phosphorus, and Vitamin B3, yet Rapini is higher in Vitamin C, Folate, Vitamin A RAE, Calcium, Vitamin E , and Vitamin B2.
  • Spelt's daily need coverage for Manganese is 30% more.
  • Spelt has 5 times more Copper than Rapini. While Spelt has 0.215mg of Copper, Rapini has only 0.042mg.

We used Spelt, cooked and Broccoli raab, raw types in this article.

Infographic

Spelt vs Rapini 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 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +122.7%
Contains more CopperCopper +411.9%
Contains more ZincZinc +62.3%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +176.2%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +37.1%
Contains more IronIron +28.1%

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
1
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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Rapini
10
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +65450%
Contains more Vitamin E Vitamin E +523.1%
Contains more Vitamin B1Vitamin B1 +57.3%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more FolateFolate +538.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +73.5%
Contains more FatsFats +73.5%
Contains more CarbsCarbs +827.7%
Contains more WaterWater +39%
Contains more OtherOther +44.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
3
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Rapini Opinion
Calories 127kcal 22kcal Spelt
Protein 5.5g 3.17g Spelt
Fats 0.85g 0.49g Spelt
Vitamin C 0mg 20.2mg Rapini
Net carbs 22.54g 0.15g Spelt
Carbs 26.44g 2.85g Spelt
Magnesium 49mg 22mg Spelt
Calcium 10mg 108mg Rapini
Potassium 143mg 196mg Rapini
Iron 1.67mg 2.14mg Rapini
Sugar 0.38g Spelt
Fiber 3.9g 2.7g Spelt
Copper 0.215mg 0.042mg Spelt
Zinc 1.25mg 0.77mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 73mg Spelt
Sodium 5mg 33mg Spelt
Vitamin A 4IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.26mg 1.62mg Rapini
Manganese 1.091mg 0.395mg Spelt
Selenium 4µg 1µg Spelt
Vitamin B1 0.103mg 0.162mg Rapini
Vitamin B2 0.03mg 0.129mg Rapini
Vitamin B3 2.57mg 1.221mg Spelt
Vitamin B5 0.322mg Rapini
Vitamin B6 0.08mg 0.171mg Rapini
Vitamin K 224µg Rapini
Folate 13µg 83µg Rapini
Choline 18.3mg Rapini
Saturated Fat 0.05g Spelt
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Spelt
80%
Rapini
Minerals Daily Need Coverage Score
45%
Spelt
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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.

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/169746/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.