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.
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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 | +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.
| 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% |
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:
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
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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
144%
Minerals Daily Need Coverage Score
45%
17%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.012g)
Which food is cheaper?
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)