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Spinach vs. Spelt — In-Depth Nutrition Comparison

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How are Spinach and Spelt different?

  • Spinach is higher in Vitamin A RAE, 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 RAE from Spinach is 58% higher.

Spinach, cooked, boiled, drained, without salt and Spelt, cooked are the varieties used in this article.

Infographic

Spinach vs Spelt infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Spelt
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +261925%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.103mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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.
Spinach Spelt
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach Spelt Opinion
Calories 23kcal 127kcal Spelt
Protein 2.97g 5.5g Spelt
Fats 0.26g 0.85g Spelt
Vitamin C 9.8mg 0mg Spinach
Net carbs 1.35g 22.54g Spelt
Carbs 3.75g 26.44g Spelt
Magnesium 87mg 49mg Spinach
Calcium 136mg 10mg Spinach
Potassium 466mg 143mg Spinach
Iron 3.57mg 1.67mg Spinach
Sugar 0.43g Spelt
Fiber 2.4g 3.9g Spelt
Copper 0.174mg 0.215mg Spelt
Zinc 0.76mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 56mg 150mg Spelt
Sodium 70mg 5mg Spelt
Vitamin A 10481IU 4IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.26mg Spinach
Manganese 0.935mg 1.091mg Spelt
Selenium 1.5µg 4µg Spelt
Vitamin B1 0.095mg 0.103mg Spelt
Vitamin B2 0.236mg 0.03mg Spinach
Vitamin B3 0.49mg 2.57mg Spelt
Vitamin B5 0.145mg Spinach
Vitamin B6 0.242mg 0.08mg Spinach
Vitamin K 493.6µg Spinach
Folate 146µg 13µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.043g Spelt
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
9%
Spelt
Minerals Daily Need Coverage Score
52%
Spinach
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Spelt
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?
?
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.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.