Spelt vs. Kale — In-Depth Nutrition Comparison
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A recap on 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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +189.5% |
| Contains more FatsFats | +112.5% |
| Contains more CarbsCarbs | +369.6% |
| Contains more WaterWater | +37% |
| Contains more OtherOther | +33.8% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% | |
| Carbs | 26.44g | 5.63g | 7% |
| Magnesium | 49mg | 18mg | 7% |
| Protein | 5.5g | 1.9g | 7% |
| Copper | 0.215mg | 0.156mg | 7% |
| Selenium | 4µg | 0.9µg | 6% |
| Calcium | 10mg | 72mg | 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% |
| Sodium | 5mg | 23mg | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Fats | 0.85g | 0.4g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Net carbs | 22.54g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Folate | 13µg | 13µg | 0% |
| Saturated fat | 0.052g | 0% | |
| Choline | 0.4mg | 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% |
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%
193%
Minerals Daily Need Coverage Score
45%
22%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.052g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)