Spelt vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between spelt and arugula

Spelt has more manganese, copper, vitamin B3, phosphorus, fiber, and zinc; however, arugula is richer in vitamin A, folate, vitamin C, and calcium.
Arugula covers your daily vitamin A needs 47% more than spelt.
Arugula has 8 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while arugula has 0.305mg.
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 Spelt, cooked and Arugula, raw.

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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.

Spelt

Arugula

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%

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

~equal in Magnesium ~47mg

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.

Spelt

Arugula

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

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 FolateFolate	+646.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.073mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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