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Spelt vs. Parsley — In-Depth Nutrition Comparison

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How are spelt and parsley different?

  • Spelt is richer in manganese, phosphorus, vitamin B3, and copper, while parsley is higher in vitamin C, iron, vitamin A, folate, calcium, and potassium.
  • Parsley covers your daily need for vitamin C, 148% more than spelt.
  • Spelt contains 7 times more manganese than parsley. Spelt contains 1.091mg of manganese, while parsley contains 0.16mg.
  • Spelt has a higher glycemic index (63) than parsley (32).

Spelt, cooked and Parsley, fresh types were used in this article.

Infographic

Spelt vs Parsley 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
6
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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more CopperCopper +44.3%
Contains more ZincZinc +16.8%
Contains more PhosphorusPhosphorus +158.6%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +581.9%
Contains more SeleniumSelenium +3900%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +287.4%
Contains more IronIron +271.3%
~equal in Magnesium ~50mg

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% 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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188.5%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more FolateFolate +1069.2%
~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% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +85.2%
Contains more CarbsCarbs +317.7%
Contains more WaterWater +31.8%
Contains more OtherOther +238.5%
~equal in Fats ~0.79g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Parsley
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Parsley DV% diff.
Vitamin K 1640µg 1367%
Vitamin C 0mg 133mg 148%
Iron 1.67mg 6.2mg 57%
Vitamin A 0µg 421µg 47%
Manganese 1.091mg 0.16mg 40%
Folate 13µg 152µg 35%
Phosphorus 150mg 58mg 13%
Calcium 10mg 138mg 13%
Potassium 143mg 554mg 12%
Vitamin B5 0.4mg 8%
Vitamin B3 2.57mg 1.313mg 8%
Starch 19.57g 8%
Copper 0.215mg 0.149mg 7%
Carbs 26.44g 6.33g 7%
Selenium 4µg 0.1µg 7%
Vitamin B2 0.03mg 0.098mg 5%
Protein 5.5g 2.97g 5%
Calories 127kcal 36kcal 5%
Vitamin E 0.26mg 0.75mg 3%
Choline 12.8mg 2%
Zinc 1.25mg 1.07mg 2%
Fiber 3.9g 3.3g 2%
Sodium 5mg 56mg 2%
Polyunsaturated fat 0.124g 1%
Monounsaturated fat 0.295g 1%
Saturated fat 0.132g 1%
Vitamin B6 0.08mg 0.09mg 1%
Vitamin B1 0.103mg 0.086mg 1%
Fats 0.85g 0.79g 0%
Net carbs 22.54g 3.03g N/A
Magnesium 49mg 50mg 0%
Sugar 0.85g N/A
Tryptophan 0.045mg 0%
Threonine 0.122mg 0%
Isoleucine 0.118mg 0%
Leucine 0.204mg 0%
Lysine 0.181mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.145mg 0%
Valine 0.172mg 0%
Histidine 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Parsley
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
379%
Parsley
Minerals Daily Need Coverage Score
45%
Spelt
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.132g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.