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Spelt vs. Rosemary — In-Depth Nutrition Comparison

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The main differences between spelt and rosemary

  • Spelt has more phosphorus and vitamin B3; however, rosemary has more iron, vitamin A, fiber, calcium, vitamin C, folate, vitamin B6, and potassium.
  • Daily need coverage for iron for rosemary is 62% higher.
  • Rosemary has 3 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while rosemary has 0.912mg.

Food types used in this article are Spelt, cooked and Rosemary, fresh.

Infographic

Spelt vs Rosemary 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
5
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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +13.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +3070%
Contains more PotassiumPotassium +367.1%
Contains more IronIron +298.2%
Contains more CopperCopper +40%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +186.1%
Contains more Vitamin B3Vitamin B3 +181.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +738.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Rosemary DV% diff.
Iron 1.67mg 6.65mg 62%
Fiber 3.9g 14.1g 41%
Calcium 10mg 317mg 31%
Folate 13µg 109µg 24%
Vitamin C 0mg 21.8mg 24%
Vitamin B6 0.08mg 0.336mg 20%
Vitamin A 0µg 146µg 16%
Vitamin B5 0.804mg 16%
Potassium 143mg 668mg 15%
Saturated fat 2.838g 13%
Phosphorus 150mg 66mg 12%
Magnesium 49mg 91mg 10%
Copper 0.215mg 0.301mg 10%
Vitamin B3 2.57mg 0.912mg 10%
Vitamin B2 0.03mg 0.152mg 9%
Starch 19.57g 8%
Fats 0.85g 5.86g 8%
Selenium 4µg 7%
Manganese 1.091mg 0.96mg 6%
Vitamin B1 0.103mg 0.036mg 6%
Polyunsaturated fat 0.901g 6%
Protein 5.5g 3.31g 4%
Monounsaturated fat 1.16g 3%
Zinc 1.25mg 0.93mg 3%
Vitamin E 0.26mg 2%
Carbs 26.44g 20.7g 2%
Sodium 5mg 26mg 1%
Calories 127kcal 131kcal 0%
Net carbs 22.54g 6.6g N/A
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
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% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +66.2%
Contains more CarbsCarbs +27.7%
Contains more FatsFats +589.4%
Contains more OtherOther +263.1%
~equal in Water ~67.77g

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.