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Spelt vs. Collard Greens — In-Depth Nutrition Comparison

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Summary of differences between spelt and collard Greens

  • Spelt has more manganese, copper, phosphorus, vitamin B3, zinc, iron, and magnesium, while collard Greens have more vitamin A, vitamin C, and calcium.
  • Collard Greens cover your daily need for vitamin A, 152% more than spelt.
  • Spelt contains 5 times more zinc than collard Greens. While spelt contains 1.25mg of zinc, collard Greens contain only 0.23mg.

These are the specific foods used in this comparison Spelt, cooked and Collards, cooked, boiled, drained, without salt.

Infographic

Spelt vs Collard Greens 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
9
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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +47.8%
Contains more CopperCopper +321.6%
Contains more ZincZinc +443.5%
Contains more PhosphorusPhosphorus +368.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +113.9%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +1310%

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
2
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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +157.5%
Contains more Vitamin B3Vitamin B3 +347%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +238.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Collard Greens DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 0µg 380µg 42%
Manganese 1.091mg 0.51mg 25%
Vitamin C 0mg 18.2mg 20%
Copper 0.215mg 0.051mg 18%
Phosphorus 150mg 32mg 17%
Calcium 10mg 141mg 13%
Vitamin B3 2.57mg 0.575mg 12%
Zinc 1.25mg 0.23mg 9%
Starch 19.57g 8%
Iron 1.67mg 1.13mg 7%
Magnesium 49mg 21mg 7%
Carbs 26.44g 5.65g 7%
Choline 38.4mg 7%
Vitamin B2 0.03mg 0.106mg 6%
Protein 5.5g 2.71g 6%
Selenium 4µg 0.5µg 6%
Vitamin B1 0.103mg 0.04mg 5%
Calories 127kcal 33kcal 5%
Vitamin E 0.26mg 0.88mg 4%
Vitamin B5 0.218mg 4%
Vitamin B6 0.08mg 0.128mg 4%
Polyunsaturated fat 0.173g 1%
Potassium 143mg 117mg 1%
Folate 13µg 16µg 1%
Fats 0.85g 0.72g 0%
Net carbs 22.54g 1.65g N/A
Sugar 0.4g N/A
Fiber 3.9g 4g 0%
Sodium 5mg 15mg 0%
Saturated fat 0.047g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more ProteinProtein +103%
Contains more FatsFats +18.1%
Contains more CarbsCarbs +368%
Contains more WaterWater +35.5%
Contains more OtherOther +13.8%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.