Spelt vs. Sweet potato leaves — In-Depth Nutrition Comparison
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What are the main differences between Spelt and Sweet potato leaves?
- Spelt is richer in Phosphorus, Vitamin B3, Iron, and Selenium, yet Sweet potato leaves are richer in Vitamin B2, Vitamin A RAE, Vitamin C, Potassium, Vitamin B6, and Calcium.
- Sweet potato leaves' daily need coverage for Vitamin B2 is 24% higher.
- Spelt has 4 times more Selenium than Sweet potato leaves. Spelt has 4µg of Selenium, while Sweet potato leaves have 0.9µg.
We used Spelt, cooked and Sweet potato leaves, raw types in this comparison.
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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 IronIron | +72.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +85.2% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +680% |
| Contains more PotassiumPotassium | +255.2% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +127.4% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +94350% |
| Contains more Vitamin B1Vitamin B1 | +51.5% |
| Contains more Vitamin B2Vitamin B2 | +1050% |
| Contains more Vitamin B6Vitamin B6 | +137.5% |
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:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
| Contains more ProteinProtein | +120.9% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +199.8% |
| Contains more WaterWater | +30.4% |
| Contains more OtherOther | +110.8% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 127kcal | 42kcal |
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| Protein | 5.5g | 2.49g |
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| Fats | 0.85g | 0.51g |
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| Vitamin C | 0mg | 11mg |
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| Net carbs | 22.54g | 3.52g |
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| Carbs | 26.44g | 8.82g |
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| Magnesium | 49mg | 70mg |
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| Calcium | 10mg | 78mg |
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| Potassium | 143mg | 508mg |
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| Iron | 1.67mg | 0.97mg |
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| Fiber | 3.9g | 5.3g |
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| Copper | 0.215mg |
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| Zinc | 1.25mg |
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| Starch | 19.57g |
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| Phosphorus | 150mg | 81mg |
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| Sodium | 5mg | 6mg |
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| Vitamin A | 4IU | 3778IU |
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| Vitamin A RAE | 0µg | 189µg |
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| Vitamin E | 0.26mg |
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| Manganese | 1.091mg |
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| Selenium | 4µg | 0.9µg |
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| Vitamin B1 | 0.103mg | 0.156mg |
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| Vitamin B2 | 0.03mg | 0.345mg |
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| Vitamin B3 | 2.57mg | 1.13mg |
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| Vitamin B5 | 0.225mg |
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| Vitamin B6 | 0.08mg | 0.19mg |
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| Vitamin K | 302.2µg |
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| Folate | 13µg |
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| Saturated Fat | 0.111g |
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| Monounsaturated Fat | 0.02g |
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| Polyunsaturated fat | 0.228g |
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| Tryptophan | 0.035mg |
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| Lysine | 0.228mg |
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| Methionine | 0.086mg |
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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%
94%
Minerals Daily Need Coverage Score
45%
20%
Comparison summary
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Sweet potato leaves is relatively richer in vitamins
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.111g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.