Spelt vs. Spinach — In-Depth Nutrition Comparison
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How are spelt and spinach different?
- Spelt is higher in phosphorus and vitamin B3; however, spinach is richer in vitamin A, folate, iron, vitamin B2, calcium, vitamin B6, vitamin E, and vitamin C.
- Daily need coverage for vitamin A for spinach is 210% higher.
- Spelt contains 5 times more vitamin B3 than spinach. While spelt contains 2.57mg of vitamin B3, spinach contains only 0.49mg.
- Spinach has a lower glycemic index (32) than spelt (63).
Spelt, cooked and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.
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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 CopperCopper | +23.6% |
| Contains more ZincZinc | +64.5% |
| Contains more PhosphorusPhosphorus | +167.9% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +166.7% |
| Contains more MagnesiumMagnesium | +77.6% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +225.9% |
| Contains more IronIron | +113.8% |
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 B3Vitamin B3 | +424.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B2Vitamin B2 | +686.7% |
| Contains more Vitamin B6Vitamin B6 | +202.5% |
| Contains more FolateFolate | +1023.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 0µg | 524µg | 58% |
| Folate | 13µg | 146µg | 33% |
| Iron | 1.67mg | 3.57mg | 24% |
| Vitamin B2 | 0.03mg | 0.236mg | 16% |
| Phosphorus | 150mg | 56mg | 13% |
| Calcium | 10mg | 136mg | 13% |
| Vitamin B3 | 2.57mg | 0.49mg | 13% |
| Vitamin B6 | 0.08mg | 0.242mg | 12% |
| Vitamin E | 0.26mg | 2.08mg | 12% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Potassium | 143mg | 466mg | 10% |
| Magnesium | 49mg | 87mg | 9% |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 3.75g | 8% |
| Manganese | 1.091mg | 0.935mg | 7% |
| Fiber | 3.9g | 2.4g | 6% |
| Protein | 5.5g | 2.97g | 5% |
| Calories | 127kcal | 23kcal | 5% |
| Selenium | 4µg | 1.5µg | 5% |
| Copper | 0.215mg | 0.174mg | 5% |
| Zinc | 1.25mg | 0.76mg | 4% |
| Choline | 19.7mg | 4% | |
| Sodium | 5mg | 70mg | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Polyunsaturated fat | 0.109g | 1% | |
| Fats | 0.85g | 0.26g | 1% |
| Vitamin B1 | 0.103mg | 0.095mg | 1% |
| Net carbs | 22.54g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.043g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.2% |
| Contains more FatsFats | +226.9% |
| Contains more CarbsCarbs | +605.1% |
| Contains more WaterWater | +37% |
| Contains more OtherOther | +178.5% |
