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Spelt vs. Dandelion greens — In-Depth Nutrition Comparison

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How are spelt and dandelion greens different?

  • Spelt is richer in manganese, phosphorus, and vitamin B3, while dandelion greens are higher in vitamin A, vitamin C, vitamin E, iron, calcium, vitamin B2, and vitamin B6.
  • Dandelion greens cover your daily need for vitamin A, 203% more than spelt.
  • Spelt contains 3 times more manganese than dandelion greens. Spelt contains 1.091mg of manganese, while dandelion greens contain 0.342mg.

Spelt, cooked and Dandelion greens, raw types were used in this article.

Infographic

Spelt vs Dandelion 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
7
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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +36.1%
Contains more CopperCopper +25.7%
Contains more ZincZinc +204.9%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +219%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +1770%
Contains more PotassiumPotassium +177.6%
Contains more IronIron +85.6%

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
1
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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +218.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1223.1%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B6Vitamin B6 +213.8%
Contains more FolateFolate +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Vitamin A 0µg 508µg 56%
Vitamin C 0mg 35mg 39%
Manganese 1.091mg 0.342mg 33%
Vitamin E 0.26mg 3.44mg 21%
Calcium 10mg 187mg 18%
Iron 1.67mg 3.1mg 18%
Vitamin B2 0.03mg 0.26mg 18%
Vitamin B6 0.08mg 0.251mg 13%
Phosphorus 150mg 66mg 12%
Vitamin B3 2.57mg 0.806mg 11%
Zinc 1.25mg 0.41mg 8%
Starch 19.57g 8%
Vitamin B1 0.103mg 0.19mg 7%
Potassium 143mg 397mg 7%
Protein 5.5g 2.7g 6%
Carbs 26.44g 9.2g 6%
Choline 35.3mg 6%
Selenium 4µg 0.5µg 6%
Copper 0.215mg 0.171mg 5%
Folate 13µg 27µg 4%
Calories 127kcal 45kcal 4%
Sodium 5mg 76mg 3%
Magnesium 49mg 36mg 3%
Fiber 3.9g 3.5g 2%
Vitamin B5 0.084mg 2%
Polyunsaturated fat 0.306g 2%
Saturated fat 0.17g 1%
Fats 0.85g 0.7g 0%
Net carbs 22.54g 5.7g N/A
Sugar 0.71g N/A
Monounsaturated fat 0.014g 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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +103.7%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +187.4%
Contains more WaterWater +28.6%
Contains more OtherOther +176.9%

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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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.