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 A, vitamin C, folate, calcium, and vitamin E.
- Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
- Spelt contains 6 times more phosphorus than marrow-stem Kale. Spelt contains 150mg of phosphorus, while marrow-stem Kale contains 25mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of marrow-stem Kale is 32.
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 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.
| Contains more Vitamin B1Vitamin B1 | +90.7% |
| Contains more Vitamin B3Vitamin B3 | +246.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +769.2% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more FolateFolate | +892.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 13µg | 129µg | 29% |
| Vitamin A | 0µg | 251µg | 28% |
| Calcium | 10mg | 232mg | 22% |
| Manganese | 1.091mg | 0.658mg | 19% |
| Copper | 0.215mg | 0.046mg | 19% |
| Phosphorus | 150mg | 25mg | 18% |
| Iron | 1.67mg | 0.47mg | 15% |
| Vitamin E | 0.26mg | 2.26mg | 13% |
| Vitamin B3 | 2.57mg | 0.742mg | 11% |
| Zinc | 1.25mg | 0.21mg | 9% |
| Vitamin B2 | 0.03mg | 0.13mg | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B6 | 0.08mg | 0.165mg | 7% |
| Carbs | 26.44g | 5.42g | 7% |
| Vitamin B5 | 0.267mg | 5% | |
| Protein | 5.5g | 3.02g | 5% |
| Calories | 127kcal | 32kcal | 5% |
| Selenium | 4µg | 1.3µg | 5% |
| Magnesium | 49mg | 27mg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B1 | 0.103mg | 0.054mg | 4% |
| Potassium | 143mg | 213mg | 2% |
| Sodium | 5mg | 17mg | 1% |
| Polyunsaturated fat | 0.201g | 1% | |
| Fats | 0.85g | 0.61g | 0% |
| Net carbs | 22.54g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Fiber | 3.9g | 4g | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +82.1% |
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +387.8% |
| Contains more WaterWater | +34.6% |
| Contains more OtherOther | +104.6% |
