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 A, vitamin C, and calcium.
- Watercress's daily need coverage for vitamin A is 64% more.
- Spelt contains 13 times more vitamin B3 than watercress. Spelt contains 2.57mg of vitamin B3, while watercress contains 0.2mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of watercress is 32.
The food varieties used in the comparison are Spelt, cooked and Watercress, raw.
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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 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.
| 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 | +∞% |
| Contains more Vitamin EVitamin E | +284.6% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B6Vitamin B6 | +61.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 0mg | 43mg | 48% |
| Manganese | 1.091mg | 0.244mg | 37% |
| Vitamin A | 0µg | 160µg | 18% |
| Iron | 1.67mg | 0.2mg | 18% |
| Vitamin B3 | 2.57mg | 0.2mg | 15% |
| Copper | 0.215mg | 0.077mg | 15% |
| Fiber | 3.9g | 0.5g | 14% |
| Phosphorus | 150mg | 60mg | 13% |
| Calcium | 10mg | 120mg | 11% |
| Zinc | 1.25mg | 0.11mg | 10% |
| Carbs | 26.44g | 1.29g | 8% |
| Starch | 19.57g | 8% | |
| Magnesium | 49mg | 21mg | 7% |
| Vitamin B2 | 0.03mg | 0.12mg | 7% |
| Vitamin B5 | 0.31mg | 6% | |
| Protein | 5.5g | 2.3g | 6% |
| Calories | 127kcal | 11kcal | 6% |
| Selenium | 4µg | 0.9µg | 6% |
| Potassium | 143mg | 330mg | 6% |
| Vitamin E | 0.26mg | 1mg | 5% |
| Vitamin B6 | 0.08mg | 0.129mg | 4% |
| Sodium | 5mg | 41mg | 2% |
| Choline | 9mg | 2% | |
| Vitamin B1 | 0.103mg | 0.09mg | 1% |
| Fats | 0.85g | 0.1g | 1% |
| Folate | 13µg | 9µg | 1% |
| Net carbs | 22.54g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.008g | 0% | |
| Polyunsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
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:
2.3 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% |
