Spelt vs. Lettuce — In-Depth Nutrition Comparison
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The main differences between spelt and lettuce
- Spelt has more manganese, copper, phosphorus, vitamin B3, fiber, iron, zinc, and magnesium; however, lettuce has more vitamin A and vitamin C.
- Daily need coverage for vitamin A for lettuce is 148% higher.
- Lettuce has 7 times less copper than spelt. Spelt has 0.215mg of copper, while lettuce has 0.029mg.
- Spelt has a higher glycemic index than lettuce.
Food types used in this article are Spelt, cooked and Lettuce, green leaf, raw.
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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 | +276.9% |
| Contains more IronIron | +94.2% |
| Contains more CopperCopper | +641.4% |
| Contains more ZincZinc | +594.4% |
| Contains more PhosphorusPhosphorus | +417.2% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +336.4% |
| Contains more SeleniumSelenium | +566.7% |
| Contains more CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +35.7% |
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 EVitamin E | +18.2% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +585.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +12.5% |
| Contains more FolateFolate | +192.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Vitamin A | 0µg | 370µg | 41% |
| Manganese | 1.091mg | 0.25mg | 37% |
| Copper | 0.215mg | 0.029mg | 21% |
| Phosphorus | 150mg | 29mg | 17% |
| Vitamin B3 | 2.57mg | 0.375mg | 14% |
| Iron | 1.67mg | 0.86mg | 10% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Fiber | 3.9g | 1.3g | 10% |
| Zinc | 1.25mg | 0.18mg | 10% |
| Magnesium | 49mg | 13mg | 9% |
| Starch | 19.57g | 0g | 8% |
| Carbs | 26.44g | 2.87g | 8% |
| Protein | 5.5g | 1.36g | 8% |
| Calories | 127kcal | 15kcal | 6% |
| Folate | 13µg | 38µg | 6% |
| Selenium | 4µg | 0.6µg | 6% |
| Vitamin B2 | 0.03mg | 0.08mg | 4% |
| Vitamin B5 | 0.134mg | 3% | |
| Vitamin B1 | 0.103mg | 0.07mg | 3% |
| Calcium | 10mg | 36mg | 3% |
| Potassium | 143mg | 194mg | 2% |
| Choline | 13.6mg | 2% | |
| Fructose | 0.43g | 1% | |
| Fats | 0.85g | 0.15g | 1% |
| Sodium | 5mg | 28mg | 1% |
| Polyunsaturated fat | 0.082g | 1% | |
| Vitamin B6 | 0.08mg | 0.09mg | 1% |
| Net carbs | 22.54g | 1.57g | N/A |
| Sugar | 0.78g | N/A | |
| Vitamin E | 0.26mg | 0.22mg | 0% |
| Saturated fat | 0.02g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +304.4% |
| Contains more FatsFats | +466.7% |
| Contains more CarbsCarbs | +821.3% |
| Contains more WaterWater | +42.7% |
~equal in
Other
~0.64g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
