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Spelt vs. Watercress — In-Depth Nutrition Comparison

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Important differences between Spelt and Watercress

  • Spelt has more Manganese, Iron, Copper, Vitamin B3, Fiber, Phosphorus, and Zinc, however, Watercress is richer in Vitamin C, Vitamin A RAE, and Calcium.
  • Watercress's daily need coverage for Vitamin C is 48% more.
  • Spelt contains 13 times more Vitamin B3 than Watercress. Spelt contains 2.57mg of Vitamin B3, while Watercress contains 0.2mg.

The food varieties used in the comparison are Spelt, cooked and Watercress, raw.

Infographic

Spelt vs Watercress 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
8
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +133.3%
Contains more IronIron +735%
Contains more CopperCopper +179.2%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +347.1%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +130.8%

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.
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% 0.24% 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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B3Vitamin B3 +1185%
Contains more FolateFolate +44.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79675%
Contains more Vitamin E Vitamin E +284.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +61.3%
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +139.1%
Contains more FatsFats +750%
Contains more CarbsCarbs +1949.6%
Contains more WaterWater +42.9%
Contains more OtherOther +84.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Watercress Opinion
Calories 127kcal 11kcal Spelt
Protein 5.5g 2.3g Spelt
Fats 0.85g 0.1g Spelt
Vitamin C 0mg 43mg Watercress
Net carbs 22.54g 0.79g Spelt
Carbs 26.44g 1.29g Spelt
Magnesium 49mg 21mg Spelt
Calcium 10mg 120mg Watercress
Potassium 143mg 330mg Watercress
Iron 1.67mg 0.2mg Spelt
Sugar 0.2g Spelt
Fiber 3.9g 0.5g Spelt
Copper 0.215mg 0.077mg Spelt
Zinc 1.25mg 0.11mg Spelt
Starch 19.57g Spelt
Phosphorus 150mg 60mg Spelt
Sodium 5mg 41mg Spelt
Vitamin A 4IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.26mg 1mg Watercress
Manganese 1.091mg 0.244mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin B1 0.103mg 0.09mg Spelt
Vitamin B2 0.03mg 0.12mg Watercress
Vitamin B3 2.57mg 0.2mg Spelt
Vitamin B5 0.31mg Watercress
Vitamin B6 0.08mg 0.129mg Watercress
Vitamin K 250µg Watercress
Folate 13µg 9µg Spelt
Choline 9mg Watercress
Saturated Fat 0.027g Spelt
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Watercress
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
84%
Watercress
Minerals Daily Need Coverage Score
45%
Spelt
18%
Watercress

Comparison summary

Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.027g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 ($)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.