Spelt vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between Spelt and Marrow-stem Kale
- Spelt has more Manganese, Copper, Phosphorus, Iron, and Vitamin B3, however, Marrow-stem Kale is richer in Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin E .
- Marrow-stem Kale's daily need coverage for Vitamin C is 39% more.
- Spelt contains 6 times more Phosphorus than Marrow-stem Kale. Spelt contains 150mg of Phosphorus, while Marrow-stem Kale contains 25mg.
The food varieties used in the comparison are Spelt, cooked and Collards, 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
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Iron
+255.3%
Contains
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Magnesium
+81.5%
Contains
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Phosphorus
+500%
Contains
less
Sodium
-70.6%
Contains
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Zinc
+495.2%
Contains
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Copper
+367.4%
Contains
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Manganese
+65.8%
Contains
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Selenium
+207.7%
Contains
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Calcium
+2220%
Contains
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Potassium
+49%
Contains
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Iron
+255.3%
Contains
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Magnesium
+81.5%
Contains
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Phosphorus
+500%
Contains
less
Sodium
-70.6%
Contains
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Zinc
+495.2%
Contains
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Copper
+367.4%
Contains
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Manganese
+65.8%
Contains
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Selenium
+207.7%
Contains
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Calcium
+2220%
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Potassium
+49%
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.
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Contains
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Vitamin B1
+90.7%
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Vitamin B3
+246.4%
Contains
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Vitamin A
+125375%
Contains
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Vitamin E
+769.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+333.3%
Contains
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Vitamin B6
+106.3%
Contains
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Folate
+892.3%
Contains
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Vitamin B1
+90.7%
Contains
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Vitamin B3
+246.4%
Contains
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Vitamin A
+125375%
Contains
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Vitamin E
+769.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+333.3%
Contains
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Vitamin B6
+106.3%
Contains
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Folate
+892.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+82.1%
Contains
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Fats
+39.3%
Contains
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Carbs
+387.8%
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Water
+34.6%
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Other
+104.6%
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+82.1%
Contains
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Fats
+39.3%
Contains
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Carbs
+387.8%
Contains
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Water
+34.6%
Contains
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Other
+104.6%
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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| Lower in price |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 1.42g |
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| Protein | 5.5g | 3.02g |
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| Fats | 0.85g | 0.61g |
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| Carbs | 26.44g | 5.42g |
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| Calories | 127kcal | 32kcal |
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| Starch | 19.57g |
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| Sugar | 0.46g |
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| Fiber | 3.9g | 4g |
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| Calcium | 10mg | 232mg |
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| Iron | 1.67mg | 0.47mg |
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| Magnesium | 49mg | 27mg |
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| Phosphorus | 150mg | 25mg |
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| Potassium | 143mg | 213mg |
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| Sodium | 5mg | 17mg |
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| Zinc | 1.25mg | 0.21mg |
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| Copper | 0.215mg | 0.046mg |
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| Manganese | 1.091mg | 0.658mg |
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| Selenium | 4µg | 1.3µg |
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| Vitamin A | 4IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0.26mg | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.103mg | 0.054mg |
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| Vitamin B2 | 0.03mg | 0.13mg |
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| Vitamin B3 | 2.57mg | 0.742mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.08mg | 0.165mg |
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| Folate | 13µg | 129µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
10%
147%
Minerals Daily Need Coverage Score
45%
25%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)