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Spelt vs. Taro leaves — In-Depth Nutrition Comparison

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Differences between Spelt and Taro leaves

  • Spelt is higher in Manganese, and Phosphorus, however, Taro leaves are richer in Vitamin C, Vitamin B2, Folate, Vitamin A RAE, Potassium, Vitamin E , Calcium, and Vitamin B1.
  • Taro leaves' daily need coverage for Vitamin C is 58% higher.
  • Spelt has 3 times more Phosphorus than Taro leaves. While Spelt has 150mg of Phosphorus, Taro leaves have only 60mg.

The food types used in this comparison are Spelt, cooked and Taro leaves, raw.

Infographic

Spelt vs Taro leaves 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
4
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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more ZincZinc +204.9%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +970%
Contains more PotassiumPotassium +353.1%
Contains more IronIron +34.7%
Contains more CopperCopper +25.6%
Contains less SodiumSodium -40%
~equal in Magnesium ~45mg

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
1
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% 0.24% 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 173% 290% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +120525%
Contains more Vitamin E Vitamin E +676.9%
Contains more Vitamin B1Vitamin B1 +102.9%
Contains more Vitamin B2Vitamin B2 +1420%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more FolateFolate +869.2%
~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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more FatsFats +14.9%
Contains more CarbsCarbs +294.6%
Contains more WaterWater +28.7%
Contains more OtherOther +195.4%
~equal in Protein ~4.98g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Taro leaves Opinion
Calories 127kcal 42kcal Spelt
Protein 5.5g 4.98g Spelt
Fats 0.85g 0.74g Spelt
Vitamin C 0mg 52mg Taro leaves
Net carbs 22.54g 3g Spelt
Carbs 26.44g 6.7g Spelt
Magnesium 49mg 45mg Spelt
Calcium 10mg 107mg Taro leaves
Potassium 143mg 648mg Taro leaves
Iron 1.67mg 2.25mg Taro leaves
Sugar 3.01g Spelt
Fiber 3.9g 3.7g Spelt
Copper 0.215mg 0.27mg Taro leaves
Zinc 1.25mg 0.41mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 60mg Spelt
Sodium 5mg 3mg Taro leaves
Vitamin A 4IU 4825IU Taro leaves
Vitamin A RAE 0µg 241µg Taro leaves
Vitamin E 0.26mg 2.02mg Taro leaves
Manganese 1.091mg 0.714mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin B1 0.103mg 0.209mg Taro leaves
Vitamin B2 0.03mg 0.456mg Taro leaves
Vitamin B3 2.57mg 1.513mg Spelt
Vitamin B5 0.084mg Taro leaves
Vitamin B6 0.08mg 0.146mg Taro leaves
Vitamin K 108.6µg Taro leaves
Folate 13µg 126µg Taro leaves
Choline 12.8mg Taro leaves
Saturated Fat 0.151g Spelt
Monounsaturated Fat 0.06g Taro leaves
Polyunsaturated fat 0.307g Taro leaves
Tryptophan 0.048mg Taro leaves
Threonine 0.167mg Taro leaves
Isoleucine 0.26mg Taro leaves
Leucine 0.392mg Taro leaves
Lysine 0.246mg Taro leaves
Methionine 0.079mg Taro leaves
Phenylalanine 0.195mg Taro leaves
Valine 0.256mg Taro leaves
Histidine 0.114mg Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Taro leaves
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
85%
Taro leaves
Minerals Daily Need Coverage Score
45%
Spelt
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.01g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.151g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.