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Spelt vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between spelt and mustard Greens

  • Spelt has more phosphorus, vitamin B3, iron, zinc, magnesium, and copper; however, mustard Greens is richer in vitamin A, vitamin C, calcium, and vitamin E.
  • Mustard Greens's daily need coverage for vitamin A is 247% more.
  • Spelt contains 6 times more vitamin B3 than mustard Greens. Spelt contains 2.57mg of vitamin B3, while mustard Greens contains 0.433mg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of mustard Greens is 32.

The food varieties used in the comparison are Spelt, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Spelt vs Mustard Greens infographic
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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.
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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +276.9%
Contains more IronIron +92%
Contains more CopperCopper +47.3%
Contains more ZincZinc +468.2%
Contains more PhosphorusPhosphorus +257.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +566.7%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +13.3%

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
3
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% 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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +151.2%
Contains more Vitamin B3Vitamin B3 +493.5%
Contains more FolateFolate +44.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +584.6%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B6Vitamin B6 +22.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 0µg 618µg 69%
Manganese 1.091mg 47%
Vitamin C 0mg 25.3mg 28%
Phosphorus 150mg 42mg 15%
Vitamin B3 2.57mg 0.433mg 13%
Calcium 10mg 118mg 11%
Iron 1.67mg 0.87mg 10%
Vitamin E 0.26mg 1.78mg 10%
Zinc 1.25mg 0.22mg 9%
Magnesium 49mg 13mg 9%
Fiber 3.9g 2g 8%
Copper 0.215mg 0.146mg 8%
Starch 19.57g 8%
Carbs 26.44g 4.51g 7%
Selenium 4µg 0.6µg 6%
Protein 5.5g 2.56g 6%
Vitamin B1 0.103mg 0.041mg 5%
Calories 127kcal 26kcal 5%
Vitamin B2 0.03mg 0.063mg 3%
Vitamin B5 0.12mg 2%
Potassium 143mg 162mg 1%
Folate 13µg 9µg 1%
Fats 0.85g 0.47g 1%
Vitamin B6 0.08mg 0.098mg 1%
Net carbs 22.54g 2.51g N/A
Sugar 1.41g N/A
Sodium 5mg 9mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0%
Monounsaturated fat 0.11g 0%
Polyunsaturated fat 0.046g 0%

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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +114.8%
Contains more FatsFats +80.9%
Contains more CarbsCarbs +486.3%
Contains more WaterWater +37.9%
~equal in Other ~0.68g

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.