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Spelt vs. Fireweed — In-Depth Nutrition Comparison

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What are the main differences between Spelt and Fireweed?

  • Spelt has less Manganese, Vitamin B6, Calcium, Fiber, Magnesium, Folate, Vitamin A RAE, Vitamin B3, Zinc, and Copper than Fireweed.
  • Fireweed's daily need coverage for Manganese is 244% higher.

We used Spelt, cooked and Fireweed, leaves, raw types in this comparison.

Infographic

Spelt vs Fireweed 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.
Spelt
3
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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more PhosphorusPhosphorus +38.9%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +344.4%
Contains more MagnesiumMagnesium +218.4%
Contains more CalciumCalcium +4190%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +43.7%
Contains more CopperCopper +48.8%
Contains more ZincZinc +112.8%
Contains more ManganeseManganese +514.5%

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
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% 0.24% 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 7.3% 216% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +212.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +89850%
Contains more Vitamin B2Vitamin B2 +356.7%
Contains more Vitamin B3Vitamin B3 +81.9%
Contains more Vitamin B6Vitamin B6 +690%
Contains more FolateFolate +761.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +37.6%
Contains more FatsFats +223.5%
Contains more OtherOther +290.8%
~equal in Water ~70.78g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Fireweed Opinion
Calories 127kcal 103kcal Spelt
Protein 5.5g 4.71g Spelt
Fats 0.85g 2.75g Fireweed
Vitamin C 0mg 2.2mg Fireweed
Net carbs 22.54g 8.62g Spelt
Carbs 26.44g 19.22g Spelt
Magnesium 49mg 156mg Fireweed
Calcium 10mg 429mg Fireweed
Potassium 143mg 494mg Fireweed
Iron 1.67mg 2.4mg Fireweed
Fiber 3.9g 10.6g Fireweed
Copper 0.215mg 0.32mg Fireweed
Zinc 1.25mg 2.66mg Fireweed
Starch 19.57g Spelt
Phosphorus 150mg 108mg Spelt
Sodium 5mg 34mg Spelt
Vitamin A 4IU 3598IU Fireweed
Vitamin A RAE 0µg 180µg Fireweed
Vitamin E 0.26mg Spelt
Manganese 1.091mg 6.704mg Fireweed
Selenium 4µg 0.9µg Spelt
Vitamin B1 0.103mg 0.033mg Spelt
Vitamin B2 0.03mg 0.137mg Fireweed
Vitamin B3 2.57mg 4.674mg Fireweed
Vitamin B5 1.356mg Fireweed
Vitamin B6 0.08mg 0.632mg Fireweed
Folate 13µg 112µg Fireweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Fireweed
Minerals Daily Need Coverage Score
45%
Spelt
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 29mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.