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.
| 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% |
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% |
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% |
