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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.

Infographic

Spelt vs Marrow-stem Kale infographic
Infographic link

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +81.5%
Contains more IronIron +255.3%
Contains more CopperCopper +367.4%
Contains more ZincZinc +495.2%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +65.8%
Contains more SeleniumSelenium +207.7%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +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.
Spelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B3Vitamin B3 +246.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125375%
Contains more Vitamin E Vitamin E +769.2%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +892.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +82.1%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +387.8%
Contains more WaterWater +34.6%
Contains more OtherOther +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.
Spelt Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Marrow-stem Kale Opinion
Calories 127kcal 32kcal Spelt
Protein 5.5g 3.02g Spelt
Fats 0.85g 0.61g Spelt
Vitamin C 0mg 35.3mg Marrow-stem Kale
Net carbs 22.54g 1.42g Spelt
Carbs 26.44g 5.42g Spelt
Magnesium 49mg 27mg Spelt
Calcium 10mg 232mg Marrow-stem Kale
Potassium 143mg 213mg Marrow-stem Kale
Iron 1.67mg 0.47mg Spelt
Sugar 0.46g Spelt
Fiber 3.9g 4g Marrow-stem Kale
Copper 0.215mg 0.046mg Spelt
Zinc 1.25mg 0.21mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 25mg Spelt
Sodium 5mg 17mg Spelt
Vitamin A 4IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.26mg 2.26mg Marrow-stem Kale
Manganese 1.091mg 0.658mg Spelt
Selenium 4µg 1.3µg Spelt
Vitamin B1 0.103mg 0.054mg Spelt
Vitamin B2 0.03mg 0.13mg Marrow-stem Kale
Vitamin B3 2.57mg 0.742mg Spelt
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.08mg 0.165mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 13µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g Spelt
Monounsaturated Fat 0.03g Marrow-stem Kale
Polyunsaturated fat 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Spelt
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
45%
Spelt
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.