Spelt vs. Chard — In-Depth Nutrition Comparison
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How are spelt and chard different?
- Spelt is higher in manganese, phosphorus, vitamin B3, and zinc; however, chard is richer in vitamin A, vitamin C, potassium, vitamin E, and magnesium.
- Daily need coverage for vitamin A for chard is 122% higher.
- Spelt contains 7 times more vitamin B3 than chard. While spelt contains 2.57mg of vitamin B3, chard contains only 0.36mg.
- Spelt has less sodium.
- Chard has a lower glycemic index (32) than spelt (63).
Spelt, cooked and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.
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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 CopperCopper | +31.9% |
| Contains more ZincZinc | +278.8% |
| Contains more PhosphorusPhosphorus | +354.5% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +226.6% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more MagnesiumMagnesium | +75.5% |
| Contains more CalciumCalcium | +480% |
| Contains more PotassiumPotassium | +283.9% |
| Contains more IronIron | +35.3% |
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 | +202.9% |
| Contains more Vitamin B3Vitamin B3 | +613.9% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +626.9% |
| Contains more Vitamin B2Vitamin B2 | +186.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin A | 0µg | 306µg | 34% |
| Manganese | 1.091mg | 0.334mg | 33% |
| Vitamin C | 0mg | 18mg | 20% |
| Phosphorus | 150mg | 33mg | 17% |
| Vitamin B3 | 2.57mg | 0.36mg | 14% |
| Potassium | 143mg | 549mg | 12% |
| Vitamin E | 0.26mg | 1.89mg | 11% |
| Magnesium | 49mg | 86mg | 9% |
| Sodium | 5mg | 179mg | 8% |
| Zinc | 1.25mg | 0.33mg | 8% |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 4.13g | 7% |
| Iron | 1.67mg | 2.26mg | 7% |
| Protein | 5.5g | 1.88g | 7% |
| Fiber | 3.9g | 2.1g | 7% |
| Selenium | 4µg | 0.9µg | 6% |
| Copper | 0.215mg | 0.163mg | 6% |
| Vitamin B1 | 0.103mg | 0.034mg | 6% |
| Choline | 28.7mg | 5% | |
| Calories | 127kcal | 20kcal | 5% |
| Calcium | 10mg | 58mg | 5% |
| Vitamin B2 | 0.03mg | 0.086mg | 4% |
| Vitamin B5 | 0.163mg | 3% | |
| Folate | 13µg | 9µg | 1% |
| Fats | 0.85g | 0.08g | 1% |
| Net carbs | 22.54g | 2.03g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B6 | 0.08mg | 0.085mg | 0% |
| Saturated fat | 0.012g | 0% | |
| Monounsaturated fat | 0.016g | 0% | |
| Polyunsaturated fat | 0.028g | 0% | |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +192.6% |
| Contains more FatsFats | +962.5% |
| Contains more CarbsCarbs | +540.2% |
| Contains more WaterWater | +39.2% |
| Contains more OtherOther | +93.8% |
