Spinach vs. Spelt — In-Depth Nutrition Comparison
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How are spinach and spelt different?
- Spinach is higher in vitamin A, folate, iron, vitamin B2, calcium, vitamin B6, vitamin E, and vitamin C; however, spelt is richer in phosphorus and vitamin B3.
- Daily need coverage for vitamin A for spinach is 58% higher.
- Spinach has a lower glycemic index (32) than spelt (63).
Spinach, cooked, boiled, drained, without salt and Spelt, cooked are the varieties used in this article.
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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 | +77.6% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +225.9% |
| Contains more IronIron | +113.8% |
| Contains more CopperCopper | +23.6% |
| Contains more ZincZinc | +64.5% |
| Contains more PhosphorusPhosphorus | +167.9% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +166.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B2Vitamin B2 | +686.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +202.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1023.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +424.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +37% |
| Contains more OtherOther | +178.5% |
| Contains more ProteinProtein | +85.2% |
| Contains more FatsFats | +226.9% |
| Contains more CarbsCarbs | +605.1% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 0µg | 58% |
| Folate | 146µg | 13µg | 33% |
| Iron | 3.57mg | 1.67mg | 24% |
| Vitamin B2 | 0.236mg | 0.03mg | 16% |
| Phosphorus | 56mg | 150mg | 13% |
| Calcium | 136mg | 10mg | 13% |
| Vitamin B3 | 0.49mg | 2.57mg | 13% |
| Vitamin B6 | 0.242mg | 0.08mg | 12% |
| Vitamin E | 2.08mg | 0.26mg | 12% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Potassium | 466mg | 143mg | 10% |
| Magnesium | 87mg | 49mg | 9% |
| Starch | 19.57g | 8% | |
| Carbs | 3.75g | 26.44g | 8% |
| Manganese | 0.935mg | 1.091mg | 7% |
| Fiber | 2.4g | 3.9g | 6% |
| Protein | 2.97g | 5.5g | 5% |
| Calories | 23kcal | 127kcal | 5% |
| Selenium | 1.5µg | 4µg | 5% |
| Copper | 0.174mg | 0.215mg | 5% |
| Zinc | 0.76mg | 1.25mg | 4% |
| Choline | 19.7mg | 4% | |
| Sodium | 70mg | 5mg | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Polyunsaturated fat | 0.109g | 1% | |
| Fats | 0.26g | 0.85g | 1% |
| Vitamin B1 | 0.095mg | 0.103mg | 1% |
| Net carbs | 1.35g | 22.54g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.043g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
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
135%
9%
Minerals Daily Need Coverage Score
52%
45%
Comparison summary
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
Spelt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.