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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 RAE, Manganese, Calcium, Fiber, Vitamin B2, Vitamin B6, Copper, Folate, Vitamin C, and Iron.
  • Grape leaves covers your daily Vitamin A RAE needs 153% more than Spelt.

Food varieties used in this article are Spelt, cooked and Grape leaves, raw.

Infographic

Spelt vs Grape leaves 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
4
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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.
Spelt
1
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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +157.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +687925%
Contains more Vitamin E Vitamin E +669.2%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +538.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.362mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
6% 2% 17% 73%
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.
Spelt Grape leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Grape leaves Opinion
Calories 127kcal 93kcal Spelt
Protein 5.5g 5.6g Grape leaves
Fats 0.85g 2.12g Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Net carbs 22.54g 6.31g Spelt
Carbs 26.44g 17.31g Spelt
Magnesium 49mg 95mg Grape leaves
Calcium 10mg 363mg Grape leaves
Potassium 143mg 272mg Grape leaves
Iron 1.67mg 2.63mg Grape leaves
Sugar 6.3g Spelt
Fiber 3.9g 11g Grape leaves
Copper 0.215mg 0.415mg Grape leaves
Zinc 1.25mg 0.67mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 91mg Spelt
Sodium 5mg 9mg Spelt
Vitamin A 4IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 0.26mg 2mg Grape leaves
Manganese 1.091mg 2.855mg Grape leaves
Selenium 4µg 0.9µg Spelt
Vitamin B1 0.103mg 0.04mg Spelt
Vitamin B2 0.03mg 0.354mg Grape leaves
Vitamin B3 2.57mg 2.362mg Spelt
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.08mg 0.4mg Grape leaves
Vitamin K 108.6µg Grape leaves
Folate 13µg 83µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.336g Spelt
Monounsaturated Fat 0.081g Grape leaves
Polyunsaturated fat 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Grape leaves
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
178%
Grape leaves
Minerals Daily Need Coverage Score
45%
Spelt
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.336g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.