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  6. Spelt vs. Watercress

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
Spelt
8
:
2
Watercress
Watercress
Contains more Iron +735%
Contains more Magnesium +133.3%
Contains more Phosphorus +150%
Contains less Sodium -87.8%
Contains more Zinc +1036.4%
Contains more Copper +179.2%
Contains more Manganese +347.1%
Contains more Selenium +344.4%
Contains more Calcium +1100%
Contains more Potassium +130.8%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +735%
Contains more Magnesium +133.3%
Contains more Phosphorus +150%
Contains less Sodium -87.8%
Contains more Zinc +1036.4%
Contains more Copper +179.2%
Contains more Manganese +347.1%
Contains more Selenium +344.4%
Contains more Calcium +1100%
Contains more Potassium +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
Spelt
3
:
8
Watercress
Watercress
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +1185%
Contains more Folate +44.4%
Contains more Vitamin A +79675%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +61.3%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B3 +1185%
Contains more Folate +44.4%
Contains more Vitamin A +79675%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +61.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Watercress
Watercress
Contains more Protein +139.1%
Contains more Fats +750%
Contains more Carbs +1949.6%
Contains more Water +42.9%
Contains more Other +84.6%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +139.1%
Contains more Fats +750%
Contains more Carbs +1949.6%
Contains more Water +42.9%
Contains more Other +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
Net carbs 22.54g 0.79g Spelt
Protein 5.5g 2.3g Spelt
Fats 0.85g 0.1g Spelt
Carbs 26.44g 1.29g Spelt
Calories 127kcal 11kcal Spelt
Starch 19.57g Spelt
Sugar 0.2g Spelt
Fiber 3.9g 0.5g Spelt
Calcium 10mg 120mg Watercress
Iron 1.67mg 0.2mg Spelt
Magnesium 49mg 21mg Spelt
Phosphorus 150mg 60mg Spelt
Potassium 143mg 330mg Watercress
Sodium 5mg 41mg Spelt
Zinc 1.25mg 0.11mg Spelt
Copper 0.215mg 0.077mg Spelt
Manganese 1.091mg 0.244mg Spelt
Selenium 4µg 0.9µg Spelt
Vitamin A 4IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.26mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
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
Folate 13µg 9µg Spelt
Vitamin K 250µg 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
Saturated Fat 0.027g Spelt
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Spelt
91%
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.