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, protein, fiber, and magnesium; however, kale is higher in vitamin A and vitamin C.
Kale covers your daily vitamin A needs 76% 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+72.5%
Contains more Vitamin KVitamin K	+∞%

~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%