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.
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.
| 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% |
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% |
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
