Spelt vs. Escarole — In-Depth Nutrition Comparison
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A recap on 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.
| 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.
| 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% |
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% |
| Vitamin B3 | 2.57mg | 0.312mg | 14% |
| Copper | 0.215mg | 0.087mg | 14% |
| Iron | 1.67mg | 0.72mg | 12% |
| Vitamin A | 0µg | 94µg | 10% |
| Magnesium | 49mg | 13mg | 9% |
| Protein | 5.5g | 1.15g | 9% |
| Carbs | 26.44g | 3.07g | 8% |
| Starch | 19.57g | 8% | |
| Selenium | 4µg | 0.2µg | 7% |
| Vitamin B6 | 0.08mg | 0.016mg | 5% |
| Calories | 127kcal | 19kcal | 5% |
| Zinc | 1.25mg | 0.69mg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Fiber | 3.9g | 2.8g | 4% |
| Vitamin B1 | 0.103mg | 0.059mg | 4% |
| Calcium | 10mg | 46mg | 4% |
| Choline | 15.4mg | 3% | |
| Potassium | 143mg | 245mg | 3% |
| Vitamin B2 | 0.03mg | 0.062mg | 2% |
| Polyunsaturated fat | 0.081g | 1% | |
| Fats | 0.85g | 0.18g | 1% |
| Sodium | 5mg | 19mg | 1% |
| Vitamin E | 0.26mg | 0.4mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +378.3% |
| Contains more FatsFats | +372.2% |
| Contains more CarbsCarbs | +761.2% |
| Contains more WaterWater | +41.7% |
| Contains more OtherOther | +101.5% |
