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 A, vitamin C, folate, calcium, vitamin E, and vitamin B2.
- Rapini's daily need coverage for vitamin A is 52% more.
- Spelt has 5 times more copper than rapini. While spelt has 0.215mg of copper, rapini has only 0.042mg.
- The glycemic index of rapini is lower.
We used Spelt, cooked and Broccoli raab, raw types in this article.
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.
| 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.
| Contains more Vitamin B3Vitamin B3 | +110.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Manganese | 1.091mg | 0.395mg | 30% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Copper | 0.215mg | 0.042mg | 19% |
| Folate | 13µg | 83µg | 18% |
| Vitamin A | 0µg | 131µg | 15% |
| Phosphorus | 150mg | 73mg | 11% |
| Calcium | 10mg | 108mg | 10% |
| Vitamin E | 0.26mg | 1.62mg | 9% |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 2.85g | 8% |
| Vitamin B3 | 2.57mg | 1.221mg | 8% |
| Vitamin B2 | 0.03mg | 0.129mg | 8% |
| Vitamin B6 | 0.08mg | 0.171mg | 7% |
| Iron | 1.67mg | 2.14mg | 6% |
| Vitamin B5 | 0.322mg | 6% | |
| Magnesium | 49mg | 22mg | 6% |
| Protein | 5.5g | 3.17g | 5% |
| Calories | 127kcal | 22kcal | 5% |
| Vitamin B1 | 0.103mg | 0.162mg | 5% |
| Selenium | 4µg | 1µg | 5% |
| Fiber | 3.9g | 2.7g | 5% |
| Zinc | 1.25mg | 0.77mg | 4% |
| Choline | 18.3mg | 3% | |
| Potassium | 143mg | 196mg | 2% |
| Sodium | 5mg | 33mg | 1% |
| Polyunsaturated fat | 0.13g | 1% | |
| Fats | 0.85g | 0.49g | 1% |
| Net carbs | 22.54g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Saturated fat | 0.05g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
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