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Spelt vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between Spelt and Garden cress

  • Spelt has more Manganese, Fiber, Phosphorus, and Vitamin B3, however, Garden cress has more Vitamin C, Vitamin A RAE, Vitamin B2, Folate, Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin C from Garden cress is 77% higher.
  • Garden cress has 4 times less Fiber than Spelt. Spelt has 3.9g of Fiber, while Garden cress has 1.1g.

Food types used in this article are Spelt, cooked and Cress, garden, raw.

Infographic

Spelt vs Garden cress 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.
Contains more Iron +28.5%
Contains more Magnesium +28.9%
Contains more Phosphorus +97.4%
Contains less Sodium -64.3%
Contains more Zinc +443.5%
Contains more Copper +26.5%
Contains more Manganese +97.3%
Contains more Selenium +344.4%
Contains more Calcium +710%
Contains more Potassium +323.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +28.5%
Contains more Magnesium +28.9%
Contains more Phosphorus +97.4%
Contains less Sodium -64.3%
Contains more Zinc +443.5%
Contains more Copper +26.5%
Contains more Manganese +97.3%
Contains more Selenium +344.4%
Contains more Calcium +710%
Contains more Potassium +323.8%

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
:
Contains more Vitamin B1 +28.8%
Contains more Vitamin B3 +157%
Contains more Vitamin A +172825%
Contains more Vitamin E +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +208.8%
Contains more Folate +515.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B3 +157%
Contains more Vitamin A +172825%
Contains more Vitamin E +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +208.8%
Contains more Folate +515.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.5%
Contains more Fats +21.4%
Contains more Carbs +380.7%
Contains more Water +34.3%
Contains more Other +176.9%
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% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +111.5%
Contains more Fats +21.4%
Contains more Carbs +380.7%
Contains more Water +34.3%
Contains more Other +176.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Garden cress Opinion
Net carbs 22.54g 4.4g Spelt
Protein 5.5g 2.6g Spelt
Fats 0.85g 0.7g Spelt
Carbs 26.44g 5.5g Spelt
Calories 127kcal 32kcal Spelt
Starch 19.57g Spelt
Sugar 4.4g Spelt
Fiber 3.9g 1.1g Spelt
Calcium 10mg 81mg Garden cress
Iron 1.67mg 1.3mg Spelt
Magnesium 49mg 38mg Spelt
Phosphorus 150mg 76mg Spelt
Potassium 143mg 606mg Garden cress
Sodium 5mg 14mg Spelt
Zinc 1.25mg 0.23mg Spelt
Copper 0.215mg 0.17mg Spelt
Manganese 1.091mg 0.553mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin A 4IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.26mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.103mg 0.08mg Spelt
Vitamin B2 0.03mg 0.26mg Garden cress
Vitamin B3 2.57mg 1mg Spelt
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.08mg 0.247mg Garden cress
Folate 13µg 80µg Garden cress
Choline 19.5mg Garden cress
Vitamin K 541.9µg Garden cress
Saturated Fat 0.023g Spelt
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
173%
Garden cress
Minerals Daily Need Coverage Score
45%
Spelt
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.