Spelt vs. Grape leaves — In-Depth Nutrition Comparison
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A recap on differences between spelt and grape leaves
- Spelt has less vitamin A, manganese, calcium, fiber, vitamin B2, vitamin B6, copper, folate, vitamin C, and iron.
- Grape leaves cover your daily vitamin A needs 550% more than spelt.
Food varieties used in this article are Spelt, cooked and Grape leaves, 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 ZincZinc | +86.6% |
| Contains more PhosphorusPhosphorus | +64.8% |
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more MagnesiumMagnesium | +93.9% |
| Contains more CalciumCalcium | +3530% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +57.5% |
| Contains more CopperCopper | +93% |
| Contains more ManganeseManganese | +161.7% |
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 | +157.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +669.2% |
| Contains more Vitamin B2Vitamin B2 | +1080% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more FolateFolate | +538.5% |
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:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more CarbsCarbs | +52.7% |
| Contains more FatsFats | +149.4% |
| Contains more WaterWater | +10.2% |
| Contains more OtherOther | +153.8% |
~equal in
Protein
~5.6g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 1376µg | 153% |
| Vitamin K | 108.6µg | 91% | |
| Manganese | 1.091mg | 2.855mg | 77% |
| Calcium | 10mg | 363mg | 35% |
| Fiber | 3.9g | 11g | 28% |
| Vitamin B6 | 0.08mg | 0.4mg | 25% |
| Vitamin B2 | 0.03mg | 0.354mg | 25% |
| Copper | 0.215mg | 0.415mg | 22% |
| Folate | 13µg | 83µg | 18% |
| Iron | 1.67mg | 2.63mg | 12% |
| Vitamin E | 0.26mg | 2mg | 12% |
| Vitamin C | 0mg | 11.1mg | 12% |
| Magnesium | 49mg | 95mg | 11% |
| Starch | 19.57g | 8% | |
| Phosphorus | 150mg | 91mg | 8% |
| Polyunsaturated fat | 1.065g | 7% | |
| Selenium | 4µg | 0.9µg | 6% |
| Vitamin B5 | 0.231mg | 5% | |
| Zinc | 1.25mg | 0.67mg | 5% |
| Vitamin B1 | 0.103mg | 0.04mg | 5% |
| Potassium | 143mg | 272mg | 4% |
| Carbs | 26.44g | 17.31g | 3% |
| Choline | 12.8mg | 2% | |
| Saturated fat | 0.336g | 2% | |
| Calories | 127kcal | 93kcal | 2% |
| Fats | 0.85g | 2.12g | 2% |
| Vitamin B3 | 2.57mg | 2.362mg | 1% |
| Protein | 5.5g | 5.6g | 0% |
| Net carbs | 22.54g | 6.31g | N/A |
| Sugar | 6.3g | N/A | |
| Sodium | 5mg | 9mg | 0% |
| Monounsaturated fat | 0.081g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
86%
Minerals Daily Need Coverage Score
45%
87%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.336g)
Which food is cheaper?
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)