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Spelt vs. Pumpkin leaves — In-Depth Nutrition Comparison

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How are spelt and pumpkin leaves different?

  • Spelt is higher in manganese, vitamin B3, zinc, and copper; however, pumpkin leaves are richer in vitamin A, vitamin C, vitamin B6, potassium, vitamin B2, and iron.
  • Daily need coverage for vitamin A for pumpkin leaves is 39% higher.
  • Spelt contains 6 times more zinc than pumpkin leaves. While spelt contains 1.25mg of zinc, pumpkin leaves contain only 0.2mg.

Spelt, cooked and Pumpkin leaves, raw are the varieties used in this article.

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Spelt vs Pumpkin leaves 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
7
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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +28.9%
Contains more CopperCopper +61.7%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +44.2%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +207.3%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +204.9%
Contains more IronIron +32.9%

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more FolateFolate +176.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.094mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Pumpkin leaves DV% diff.
Manganese 1.091mg 0.355mg 32%
Fiber 3.9g 16%
Vitamin C 0mg 11mg 12%
Vitamin A 0µg 97µg 11%
Zinc 1.25mg 0.2mg 10%
Vitamin B6 0.08mg 0.207mg 10%
Vitamin B3 2.57mg 0.92mg 10%
Copper 0.215mg 0.133mg 9%
Potassium 143mg 436mg 9%
Vitamin B2 0.03mg 0.128mg 8%
Carbs 26.44g 2.33g 8%
Starch 19.57g 8%
Iron 1.67mg 2.22mg 7%
Phosphorus 150mg 104mg 7%
Folate 13µg 36µg 6%
Selenium 4µg 0.9µg 6%
Protein 5.5g 3.15g 5%
Calories 127kcal 19kcal 5%
Calcium 10mg 39mg 3%
Magnesium 49mg 38mg 3%
Vitamin E 0.26mg 2%
Vitamin B1 0.103mg 0.094mg 1%
Vitamin B5 0.042mg 1%
Fats 0.85g 0.4g 1%
Saturated fat 0.207g 1%
Net carbs 22.54g 2.33g N/A
Sodium 5mg 11mg 0%
Monounsaturated fat 0.052g 0%
Polyunsaturated fat 0.022g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 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% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +1034.8%
Contains more WaterWater +39.5%
Contains more OtherOther +90.8%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.