Spelt vs. Escarole — In-Depth Nutrition Comparison

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A recap on the differences between spelt and escarole

Spelt has more manganese, phosphorus, copper, vitamin B3, iron, magnesium, selenium, and zinc; however, escarole is higher in vitamin A and folate.
Escarole covers your daily vitamin A needs 38% more than spelt.
Escarole contains 20 times less selenium than spelt. Spelt contains 4µg of selenium, while escarole contains 0.2µg.
The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, cooked and Escarole, cooked, boiled, drained, no salt added.

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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

Escarole

Contains more MagnesiumMagnesium	+276.9%
Contains more IronIron	+131.9%
Contains more CopperCopper	+147.1%
Contains more ZincZinc	+81.2%
Contains more PhosphorusPhosphorus	+581.8%
Contains less SodiumSodium	-73.7%
Contains more ManganeseManganese	+183.4%
Contains more SeleniumSelenium	+1900%

Contains more CalciumCalcium	+360%
Contains more PotassiumPotassium	+71.3%

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

Escarole

Contains more Vitamin B1Vitamin B1	+74.6%
Contains more Vitamin B3Vitamin B3	+723.7%
Contains more Vitamin B6Vitamin B6	+400%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+53.8%
Contains more Vitamin B2Vitamin B2	+106.7%
Contains more FolateFolate	+500%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		211.9µg	177%
Manganese	1.091mg	0.385mg	31%
Phosphorus	150mg	22mg	18%
Vitamin B5		0.826mg	17%
Folate	13µg	78µg	16%
Copper	0.215mg	0.087mg	14%
Vitamin B3	2.57mg	0.312mg	14%
Iron	1.67mg	0.72mg	12%
Vitamin A	0µg	94µg	10%
Protein	5.5g	1.15g	9%
Magnesium	49mg	13mg	9%
Carbs	26.44g	3.07g	8%
Starch	19.57g		8%
Selenium	4µg	0.2µg	7%
Calories	127kcal	19kcal	5%
Zinc	1.25mg	0.69mg	5%
Vitamin B6	0.08mg	0.016mg	5%
Vitamin C	0mg	3.3mg	4%
Calcium	10mg	46mg	4%
Fiber	3.9g	2.8g	4%
Vitamin B1	0.103mg	0.059mg	4%
Potassium	143mg	245mg	3%
Choline		15.4mg	3%
Vitamin B2	0.03mg	0.062mg	2%
Fats	0.85g	0.18g	1%
Sodium	5mg	19mg	1%
Vitamin E	0.26mg	0.4mg	1%
Polyunsaturated fat		0.081g	1%
Protein per 100 calories	4.3g	6.1g	N/A
Calories per 10 g protein	231kcal	165kcal	N/A
Weight per 100 calories	79g	526g	N/A
Net carbs	22.54g	0.27g	N/A
Sugar		0.23g	N/A
Saturated fat		0.042g	0%
Monounsaturated fat		0.004g	0%
Tryptophan		0.005mg	0%
Threonine		0.046mg	0%
Isoleucine		0.066mg	0%
Leucine		0.09mg	0%
Lysine		0.058mg	0%
Methionine		0.013mg	0%
Phenylalanine		0.049mg	0%
Valine		0.058mg	0%
Histidine		0.021mg	0%