Arugula vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between arugula and spelt

Arugula has more vitamin A, folate, vitamin C, and calcium; however, spelt is richer in manganese, copper, vitamin B3, phosphorus, fiber, and zinc.
Arugula covers your daily vitamin A needs 47% more than spelt.
Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Arugula, raw and Spelt, cooked.

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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.

Arugula

Spelt

Contains more CalciumCalcium	+1500%
Contains more PotassiumPotassium	+158%

Contains more IronIron	+14.4%
Contains more CopperCopper	+182.9%
Contains more ZincZinc	+166%
Contains more PhosphorusPhosphorus	+188.5%
Contains less SodiumSodium	-81.5%
Contains more ManganeseManganese	+239.9%
Contains more SeleniumSelenium	+1233.3%

~equal in Magnesium ~49mg

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.

Arugula

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+65.4%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+646.2%

Contains more Vitamin B1Vitamin B1	+134.1%
Contains more Vitamin B3Vitamin B3	+742.6%

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg		91%
Manganese	0.321mg	1.091mg	33%
Folate	97µg	13µg	21%
Vitamin C	15mg	0mg	17%
Calcium	160mg	10mg	15%
Copper	0.076mg	0.215mg	15%
Phosphorus	52mg	150mg	14%
Vitamin B3	0.305mg	2.57mg	14%
Vitamin A	119µg	0µg	13%
Fiber	1.6g	3.9g	9%
Vitamin B5	0.437mg		9%
Carbs	3.65g	26.44g	8%
Starch		19.57g	8%
Potassium	369mg	143mg	7%
Zinc	0.47mg	1.25mg	7%
Selenium	0.3µg	4µg	7%
Protein	2.58g	5.5g	6%
Calories	25kcal	127kcal	5%
Vitamin B1	0.044mg	0.103mg	5%
Vitamin B2	0.086mg	0.03mg	4%
Iron	1.46mg	1.67mg	3%
Choline	15.3mg		3%
Polyunsaturated fat	0.319g		2%
Sodium	27mg	5mg	1%
Vitamin E	0.43mg	0.26mg	1%
Vitamin B6	0.073mg	0.08mg	1%
Protein per 100 calories	10g	4.3g	N/A
Calories per 10 g protein	97kcal	231kcal	N/A
Weight per 100 calories	400g	79g	N/A
Fats	0.66g	0.85g	0%
Net carbs	2.05g	22.54g	N/A
Magnesium	47mg	49mg	0%
Sugar	2.05g		N/A
Saturated fat	0.086g		0%
Monounsaturated fat	0.049g		0%