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 A, vitamin C, vitamin B2, folate, potassium, and vitamin B6.
- Daily need coverage for vitamin A for garden cress is 138% 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.
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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 MagnesiumMagnesium | +28.9% |
| Contains more IronIron | +28.5% |
| Contains more CopperCopper | +26.5% |
| Contains more ZincZinc | +443.5% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +97.3% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more CalciumCalcium | +710% |
| Contains more PotassiumPotassium | +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.
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B3Vitamin B3 | +157% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +208.8% |
| Contains more FolateFolate | +515.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 0mg | 69mg | 77% |
| Vitamin A | 0µg | 346µg | 38% |
| Manganese | 1.091mg | 0.553mg | 23% |
| Vitamin B2 | 0.03mg | 0.26mg | 18% |
| Folate | 13µg | 80µg | 17% |
| Potassium | 143mg | 606mg | 14% |
| Vitamin B6 | 0.08mg | 0.247mg | 13% |
| Phosphorus | 150mg | 76mg | 11% |
| Fiber | 3.9g | 1.1g | 11% |
| Vitamin B3 | 2.57mg | 1mg | 10% |
| Zinc | 1.25mg | 0.23mg | 9% |
| Starch | 19.57g | 8% | |
| Calcium | 10mg | 81mg | 7% |
| Carbs | 26.44g | 5.5g | 7% |
| Selenium | 4µg | 0.9µg | 6% |
| Protein | 5.5g | 2.6g | 6% |
| Calories | 127kcal | 32kcal | 5% |
| Vitamin B5 | 0.242mg | 5% | |
| Iron | 1.67mg | 1.3mg | 5% |
| Copper | 0.215mg | 0.17mg | 5% |
| Choline | 19.5mg | 4% | |
| Vitamin E | 0.26mg | 0.7mg | 3% |
| Magnesium | 49mg | 38mg | 3% |
| Polyunsaturated fat | 0.228g | 2% | |
| Vitamin B1 | 0.103mg | 0.08mg | 2% |
| Monounsaturated fat | 0.239g | 1% | |
| Fats | 0.85g | 0.7g | 0% |
| Net carbs | 22.54g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Saturated fat | 0.023g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +111.5% |
| Contains more FatsFats | +21.4% |
| Contains more CarbsCarbs | +380.7% |
| Contains more WaterWater | +34.3% |
| Contains more OtherOther | +176.9% |
