Watercress vs. Spelt — In-Depth Nutrition Comparison
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Important differences between Watercress and Spelt
- Watercress has more Vitamin C, Vitamin A RAE, and Calcium, however, Spelt is richer in Manganese, Iron, Copper, Vitamin B3, Fiber, Phosphorus, and Zinc.
- Watercress's daily need coverage for Vitamin C is 48% more.
The food varieties used in the comparison are Watercress, raw and Spelt, cooked.
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.
Contains
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Calcium
+1100%
Contains
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Potassium
+130.8%
Contains
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Iron
+735%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+150%
Contains
less
Sodium
-87.8%
Contains
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Zinc
+1036.4%
Contains
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Copper
+179.2%
Contains
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Manganese
+347.1%
Contains
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Selenium
+344.4%
Contains
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Calcium
+1100%
Contains
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Potassium
+130.8%
Contains
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Iron
+735%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+150%
Contains
less
Sodium
-87.8%
Contains
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Zinc
+1036.4%
Contains
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Copper
+179.2%
Contains
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Manganese
+347.1%
Contains
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Selenium
+344.4%
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
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Vitamin A
+79675%
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Vitamin E
+284.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+61.3%
Contains
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Vitamin B1
+14.4%
Contains
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Vitamin B3
+1185%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+79675%
Contains
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Vitamin E
+284.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+61.3%
Contains
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Vitamin B1
+14.4%
Contains
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Vitamin B3
+1185%
Contains
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Folate
+44.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+42.9%
Contains
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Other
+84.6%
Contains
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Protein
+139.1%
Contains
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Fats
+750%
Contains
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Carbs
+1949.6%
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Water
+42.9%
Contains
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Other
+84.6%
Contains
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Protein
+139.1%
Contains
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Fats
+750%
Contains
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Carbs
+1949.6%
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.79g | 22.54g |
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| Protein | 2.3g | 5.5g |
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| Fats | 0.1g | 0.85g |
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| Carbs | 1.29g | 26.44g |
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| Calories | 11kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 0.2g |
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| Fiber | 0.5g | 3.9g |
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| Calcium | 120mg | 10mg |
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| Iron | 0.2mg | 1.67mg |
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| Magnesium | 21mg | 49mg |
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| Phosphorus | 60mg | 150mg |
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| Potassium | 330mg | 143mg |
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| Sodium | 41mg | 5mg |
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| Zinc | 0.11mg | 1.25mg |
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| Copper | 0.077mg | 0.215mg |
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| Manganese | 0.244mg | 1.091mg |
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| Selenium | 0.9µg | 4µg |
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| Vitamin A | 3191IU | 4IU |
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| Vitamin A RAE | 160µg | 0µg |
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| Vitamin E | 1mg | 0.26mg |
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| Vitamin C | 43mg | 0mg |
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| Vitamin B1 | 0.09mg | 0.103mg |
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| Vitamin B2 | 0.12mg | 0.03mg |
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| Vitamin B3 | 0.2mg | 2.57mg |
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| Vitamin B5 | 0.31mg |
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| Vitamin B6 | 0.129mg | 0.08mg |
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| Folate | 9µg | 13µg |
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| Vitamin K | 250µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.027g |
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| Monounsaturated Fat | 0.008g |
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| Polyunsaturated fat | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
91%
10%
Minerals Daily Need Coverage Score
18%
45%
Comparison summary
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.027g)
Which food is richer in minerals?
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 ($)