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  6. Broccoli vs. Spelt

Broccoli vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between broccoli and spelt

  • Broccoli is richer in vitamin C and vitamin K, while spelt is higher in manganese, copper, phosphorus, iron, vitamin B3, fiber, magnesium, and zinc.
  • Spelt covers your daily manganese needs 121% more than broccoli.
  • Spelt has a higher glycemic index (63) than broccoli (32).

Specific food types used in this comparison are Broccoli, raw and Spelt, uncooked.

Infographic

Broccoli vs Spelt infographic
Infographic link

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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +74.1%
Contains more MagnesiumMagnesium +547.6%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +508.2%
Contains more CopperCopper +942.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +507.6%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +1320.5%
Contains more SeleniumSelenium +368%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Spelt
Spelt
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2722.2%
Contains more FolateFolate +40%
Contains more Vitamin B1Vitamin B1 +412.7%
Contains more Vitamin B3Vitamin B3 +970.9%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin B6Vitamin B6 +31.4%
~equal in Vitamin D ~µg
~equal in Vitamin E ~0.79mg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Spelt DV% diff.
Manganese 0.21mg 2.983mg 121%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 3.6µg 82%
Copper 0.049mg 0.511mg 51%
Phosphorus 66mg 401mg 48%
Iron 0.73mg 4.44mg 46%
Vitamin B3 0.639mg 6.843mg 39%
Fiber 2.6g 10.7g 32%
Magnesium 21mg 136mg 27%
Zinc 0.41mg 3.28mg 26%
Protein 2.82g 14.57g 24%
Vitamin B1 0.071mg 0.364mg 24%
Starch 0g 53.92g 22%
Carbs 6.64g 70.19g 21%
Selenium 2.5µg 11.7µg 17%
Calories 34kcal 338kcal 15%
Vitamin B5 0.573mg 1.068mg 10%
Polyunsaturated fat 0.038g 1.258g 8%
Folate 63µg 45µg 5%
Vitamin B6 0.175mg 0.23mg 4%
Fats 0.37g 2.43g 3%
Vitamin A 31µg 0µg 3%
Choline 18.7mg 3%
Calcium 47mg 27mg 2%
Potassium 316mg 388mg 2%
Saturated fat 0.039g 0.406g 2%
Sodium 33mg 8mg 1%
Monounsaturated fat 0.011g 0.445g 1%
Fructose 0.68g 0.24g 1%
Protein per 100 calories 8.3g 4.3g N/A
Calories per 10 g protein 121kcal 232kcal N/A
Weight per 100 calories 294g 30g N/A
Unsaturated / Saturated Fat ratio 1.3 4.2 N/A
Net carbs 4.04g 59.49g N/A
Sugar 1.7g 6.82g N/A
Vitamin E 0.78mg 0.79mg 0%
Vitamin B2 0.117mg 0.113mg 0%
Tryptophan 0.033mg 0.132mg 0%
Threonine 0.088mg 0.443mg 0%
Isoleucine 0.079mg 0.552mg 0%
Leucine 0.129mg 1.07mg 0%
Lysine 0.135mg 0.409mg 0%
Methionine 0.038mg 0.258mg 0%
Phenylalanine 0.117mg 0.737mg 0%
Valine 0.125mg 0.681mg 0%
Histidine 0.059mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +710.3%
Contains more ProteinProtein +416.7%
Contains more FatsFats +556.8%
Contains more CarbsCarbs +957.1%
Contains more OtherOther +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +3945.5%
Contains more Poly. FatPolyunsaturated fat +3210.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Spelt
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more FructoseFructose +183.3%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +490%
Contains more GlucoseGlucose +71.4%
Contains more MaltoseMaltose +2352.4%
~equal in Galactose ~0g

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.