Spelt vs. Kale — In-Depth Nutrition Comparison

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A recap on the differences between spelt and kale

Spelt has more manganese, phosphorus, vitamin B3, iron, zinc, fiber, magnesium, and copper; however, kale is higher in vitamin A and vitamin C.
Kale covers your daily vitamin A needs 272% more than spelt.
Kale contains 5 times less phosphorus than spelt. Spelt contains 150mg of phosphorus, while kale contains 28mg.

Food varieties used in this article are Spelt, cooked and Kale, cooked, boiled, drained, without salt.

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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.

Spelt

Kale

Contains more MagnesiumMagnesium	+172.2%
Contains more IronIron	+85.6%
Contains more CopperCopper	+37.8%
Contains more ZincZinc	+420.8%
Contains more PhosphorusPhosphorus	+435.7%
Contains less SodiumSodium	-78.3%
Contains more ManganeseManganese	+162.3%
Contains more SeleniumSelenium	+344.4%

Contains more CalciumCalcium	+620%
Contains more PotassiumPotassium	+59.4%

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

Kale

Contains more Vitamin B1Vitamin B1	+94.3%
Contains more Vitamin B3Vitamin B3	+414%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+226.9%
Contains more Vitamin B2Vitamin B2	+133.3%
Contains more Vitamin B6Vitamin B6	+72.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		817µg	681%
Vitamin A	0µg	681µg	76%
Vitamin C	0mg	41mg	46%
Manganese	1.091mg	0.416mg	29%
Phosphorus	150mg	28mg	17%
Vitamin B3	2.57mg	0.5mg	13%
Iron	1.67mg	0.9mg	10%
Zinc	1.25mg	0.24mg	9%
Fiber	3.9g	2g	8%
Starch	19.57g		8%
Protein	5.5g	1.9g	7%
Carbs	26.44g	5.63g	7%
Magnesium	49mg	18mg	7%
Copper	0.215mg	0.156mg	7%
Calcium	10mg	72mg	6%
Selenium	4µg	0.9µg	6%
Calories	127kcal	28kcal	5%
Vitamin E	0.26mg	0.85mg	4%
Vitamin B1	0.103mg	0.053mg	4%
Vitamin B6	0.08mg	0.138mg	4%
Potassium	143mg	228mg	3%
Vitamin B2	0.03mg	0.07mg	3%
Fats	0.85g	0.4g	1%
Sodium	5mg	23mg	1%
Vitamin B5		0.049mg	1%
Polyunsaturated fat		0.193g	1%
Protein per 100 calories	4.3g	6.8g	N/A
Calories per 10 g protein	231kcal	147kcal	N/A
Weight per 100 calories	79g	357g	N/A
Net carbs	22.54g	3.63g	N/A
Sugar		1.25g	N/A
Folate	13µg	13µg	0%
Choline		0.4mg	0%
Saturated fat		0.052g	0%
Monounsaturated fat		0.03g	0%
Tryptophan		0.023mg	0%
Threonine		0.085mg	0%
Isoleucine		0.114mg	0%
Leucine		0.133mg	0%
Lysine		0.114mg	0%
Methionine		0.018mg	0%
Phenylalanine		0.097mg	0%
Valine		0.104mg	0%
Histidine		0.04mg	0%