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Spelt vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between Spelt and Coriander?

  • Spelt is richer in Manganese, Phosphorus, Vitamin B3, and Zinc, yet Coriander is richer in Vitamin A RAE, Vitamin C, Vitamin E , Folate, Potassium, and Vitamin B2.
  • Coriander's daily need coverage for Vitamin A RAE is 37% higher.
  • Spelt has 3 times more Phosphorus than Coriander. Spelt has 150mg of Phosphorus, while Coriander has 48mg.

We used Spelt, cooked and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Spelt vs Coriander 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
6
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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +88.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +212.5%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +156.1%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +264.3%
~equal in Iron ~1.77mg
~equal in Copper ~0.225mg

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% 0.24% 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 90% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B3Vitamin B3 +130.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +168600%
Contains more Vitamin E Vitamin E +861.5%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more FolateFolate +376.9%
~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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +158.2%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +620.4%
Contains more WaterWater +38.5%
Contains more OtherOther +126.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Coriander
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 Coriander Opinion
Calories 127kcal 23kcal Spelt
Protein 5.5g 2.13g Spelt
Fats 0.85g 0.52g Spelt
Vitamin C 0mg 27mg Coriander
Net carbs 22.54g 0.87g Spelt
Carbs 26.44g 3.67g Spelt
Magnesium 49mg 26mg Spelt
Calcium 10mg 67mg Coriander
Potassium 143mg 521mg Coriander
Iron 1.67mg 1.77mg Coriander
Sugar 0.87g Spelt
Fiber 3.9g 2.8g Spelt
Copper 0.215mg 0.225mg Coriander
Zinc 1.25mg 0.5mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 48mg Spelt
Sodium 5mg 46mg Spelt
Vitamin A 4IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.26mg 2.5mg Coriander
Manganese 1.091mg 0.426mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin B1 0.103mg 0.067mg Spelt
Vitamin B2 0.03mg 0.162mg Coriander
Vitamin B3 2.57mg 1.114mg Spelt
Vitamin B5 0.57mg Coriander
Vitamin B6 0.08mg 0.149mg Coriander
Vitamin K 310µg Coriander
Folate 13µg 62µg Coriander
Choline 12.8mg Coriander
Saturated Fat 0.014g Spelt
Monounsaturated Fat 0.275g Coriander
Polyunsaturated fat 0.04g Coriander

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Coriander
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
117%
Coriander
Minerals Daily Need Coverage Score
45%
Spelt
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Coriander
Coriander 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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.