Kale vs. Spelt — In-Depth Nutrition Comparison

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A recap on the differences between kale and spelt

Kale has more vitamin A and vitamin C; however, spelt is higher in manganese, phosphorus, vitamin B3, iron, zinc, protein, fiber, and magnesium.
Kale covers your daily vitamin A needs 76% more than spelt.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Spelt, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Kale

Spelt

Contains more CalciumCalcium	+620%
Contains more PotassiumPotassium	+59.4%

Contains more MagnesiumMagnesium	+172.2%
Contains more IronIron	+85.6%
Contains more CopperCopper	+37.8%
Contains more ZincZinc	+420.8%
Contains more PhosphorusPhosphorus	+435.7%
Contains less SodiumSodium	-78.3%
Contains more ManganeseManganese	+162.3%
Contains more SeleniumSelenium	+344.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Kale

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+226.9%
Contains more Vitamin B2Vitamin B2	+133.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+72.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+94.3%
Contains more Vitamin B3Vitamin B3	+414%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg		681%
Vitamin A	681µg	0µg	76%
Vitamin C	41mg	0mg	46%
Manganese	0.416mg	1.091mg	29%
Phosphorus	28mg	150mg	17%
Vitamin B3	0.5mg	2.57mg	13%
Iron	0.9mg	1.67mg	10%
Zinc	0.24mg	1.25mg	9%
Fiber	2g	3.9g	8%
Starch		19.57g	8%
Protein	1.9g	5.5g	7%
Carbs	5.63g	26.44g	7%
Magnesium	18mg	49mg	7%
Copper	0.156mg	0.215mg	7%
Calcium	72mg	10mg	6%
Selenium	0.9µg	4µg	6%
Calories	28kcal	127kcal	5%
Vitamin E	0.85mg	0.26mg	4%
Vitamin B1	0.053mg	0.103mg	4%
Vitamin B6	0.138mg	0.08mg	4%
Potassium	228mg	143mg	3%
Vitamin B2	0.07mg	0.03mg	3%
Fats	0.4g	0.85g	1%
Sodium	23mg	5mg	1%
Vitamin B5	0.049mg		1%
Polyunsaturated fat	0.193g		1%
Protein per 100 calories	6.8g	4.3g	N/A
Calories per 10 g protein	147kcal	231kcal	N/A
Weight per 100 calories	357g	79g	N/A
Net carbs	3.63g	22.54g	N/A
Sugar	1.25g		N/A
Folate	13µg	13µg	0%
Choline	0.4mg		0%
Saturated fat	0.052g		0%
Monounsaturated fat	0.03g		0%
Tryptophan	0.023mg		0%
Threonine	0.085mg		0%
Isoleucine	0.114mg		0%
Leucine	0.133mg		0%
Lysine	0.114mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.097mg		0%
Valine	0.104mg		0%
Histidine	0.04mg		0%