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Spelt vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between spelt and cardoon

  • Spelt has more manganese, phosphorus, vitamin B3, iron, zinc, fiber, and vitamin B1, while cardoon has more folate and potassium.
  • Spelt covers your daily need for manganese, 36% more than cardoon.
  • Spelt contains 9 times more vitamin B3 than cardoon. While spelt contains 2.57mg of vitamin B3, cardoon contains only 0.3mg.
  • The amount of sodium in spelt is lower.

These are the specific foods used in this comparison Spelt, cooked and Cardoon, raw.

Infographic

Spelt vs Cardoon 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +138.6%
Contains more ZincZinc +635.3%
Contains more PhosphorusPhosphorus +552.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +326.2%
Contains more SeleniumSelenium +1900%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +179.7%
~equal in Copper ~0.231mg

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
3
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B3Vitamin B3 +756.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more FolateFolate +423.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Cardoon DV% diff.
Manganese 1.091mg 0.256mg 36%
Phosphorus 150mg 23mg 18%
Folate 13µg 68µg 14%
Vitamin B3 2.57mg 0.3mg 14%
Iron 1.67mg 0.7mg 12%
Zinc 1.25mg 0.17mg 10%
Protein 5.5g 0.7g 10%
Fiber 3.9g 1.6g 9%
Potassium 143mg 400mg 8%
Starch 19.57g 8%
Sodium 5mg 170mg 7%
Vitamin B5 0.338mg 7%
Carbs 26.44g 4.07g 7%
Vitamin B1 0.103mg 0.02mg 7%
Selenium 4µg 0.2µg 7%
Calories 127kcal 17kcal 6%
Calcium 10mg 70mg 6%
Vitamin B6 0.08mg 0.116mg 3%
Vitamin E 0.26mg 2%
Copper 0.215mg 0.231mg 2%
Magnesium 49mg 42mg 2%
Vitamin C 0mg 2mg 2%
Fats 0.85g 0.1g 1%
Net carbs 22.54g 2.47g N/A
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.011g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.041g 0%

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
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +685.7%
Contains more FatsFats +750%
Contains more CarbsCarbs +549.6%
Contains more WaterWater +41.2%
Contains more OtherOther +73.8%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.