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 210% 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.

Spinach

Spelt

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.

Spinach

Spelt

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 Vitamin B3Vitamin B3

+424.5%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.103mg

~equal in Vitamin B12 ~0µg

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%
Calcium	136mg	10mg	13%
Phosphorus	56mg	150mg	13%
Vitamin B3	0.49mg	2.57mg	13%
Vitamin E	2.08mg	0.26mg	12%
Vitamin B6	0.242mg	0.08mg	12%
Vitamin C	9.8mg	0mg	11%
Potassium	466mg	143mg	10%
Magnesium	87mg	49mg	9%
Carbs	3.75g	26.44g	8%
Starch		19.57g	8%
Manganese	0.935mg	1.091mg	7%
Fiber	2.4g	3.9g	6%
Calories	23kcal	127kcal	5%
Protein	2.97g	5.5g	5%
Copper	0.174mg	0.215mg	5%
Selenium	1.5µg	4µg	5%
Zinc	0.76mg	1.25mg	4%
Choline	19.7mg		4%
Sodium	70mg	5mg	3%
Vitamin B5	0.145mg		3%
Fats	0.26g	0.85g	1%
Vitamin B1	0.095mg	0.103mg	1%
Polyunsaturated fat	0.109g		1%
Protein per 100 calories	13g	4.3g	N/A
Calories per 10 g protein	77kcal	231kcal	N/A
Weight per 100 calories	435g	79g	N/A
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%