Spelt vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between spelt and cardoon

Spelt has more manganese, phosphorus, vitamin B3, iron, zinc, fiber, and vitamin B1, while cardoon has more folate and potassium.
Spelt covers your daily need for manganese, 36% more than cardoon.
Spelt contains 9 times more vitamin B3 than cardoon. While spelt contains 2.57mg of vitamin B3, cardoon contains only 0.3mg.
The amount of sodium in spelt is lower.

These are the specific foods used in this comparison Spelt, cooked and Cardoon, 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

Cardoon

Contains more MagnesiumMagnesium	+16.7%
Contains more IronIron	+138.6%
Contains more ZincZinc	+635.3%
Contains more PhosphorusPhosphorus	+552.2%
Contains less SodiumSodium	-97.1%
Contains more ManganeseManganese	+326.2%
Contains more SeleniumSelenium	+1900%

Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+179.7%

~equal in Copper ~0.231mg

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

Cardoon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+415%
Contains more Vitamin B3Vitamin B3	+756.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+45%
Contains more FolateFolate	+423.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.03mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.091mg	0.256mg	36%
Phosphorus	150mg	23mg	18%
Vitamin B3	2.57mg	0.3mg	14%
Folate	13µg	68µg	14%
Iron	1.67mg	0.7mg	12%
Protein	5.5g	0.7g	10%
Zinc	1.25mg	0.17mg	10%
Fiber	3.9g	1.6g	9%
Potassium	143mg	400mg	8%
Starch	19.57g		8%
Carbs	26.44g	4.07g	7%
Sodium	5mg	170mg	7%
Selenium	4µg	0.2µg	7%
Vitamin B1	0.103mg	0.02mg	7%
Vitamin B5		0.338mg	7%
Calories	127kcal	17kcal	6%
Calcium	10mg	70mg	6%
Vitamin B6	0.08mg	0.116mg	3%
Vitamin C	0mg	2mg	2%
Magnesium	49mg	42mg	2%
Copper	0.215mg	0.231mg	2%
Vitamin E	0.26mg		2%
Fats	0.85g	0.1g	1%
Protein per 100 calories	4.3g	4.1g	N/A
Calories per 10 g protein	231kcal	243kcal	N/A
Weight per 100 calories	79g	588g	N/A
Net carbs	22.54g	2.47g	N/A
Vitamin B2	0.03mg	0.03mg	0%
Saturated fat		0.011g	0%
Monounsaturated fat		0.018g	0%
Polyunsaturated fat		0.041g	0%