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  6. Spelt vs. Coriander

Spelt vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between spelt and coriander?

  • Spelt is richer in manganese, phosphorus, vitamin B3, and zinc, yet coriander is richer in vitamin A, vitamin C, vitamin E, folate, potassium, and vitamin B2.
  • Coriander's daily need coverage for vitamin A is 135% higher.
  • Spelt has 3 times more phosphorus than coriander. Spelt has 150mg of phosphorus, while coriander has 48mg.
  • Coriander has a lower glycemic index than spelt.

We used Spelt, cooked and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Spelt vs Coriander 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.
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +88.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +212.5%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +156.1%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +264.3%
~equal in Iron ~1.77mg
~equal in Copper ~0.225mg

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
Spelt
2
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% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B3Vitamin B3 +130.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more FolateFolate +376.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 0µg 337µg 37%
Vitamin C 0mg 27mg 30%
Manganese 1.091mg 0.426mg 29%
Phosphorus 150mg 48mg 15%
Vitamin E 0.26mg 2.5mg 15%
Folate 13µg 62µg 12%
Potassium 143mg 521mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.03mg 0.162mg 10%
Vitamin B3 2.57mg 1.114mg 9%
Carbs 26.44g 3.67g 8%
Starch 19.57g 8%
Protein 5.5g 2.13g 7%
Zinc 1.25mg 0.5mg 7%
Calcium 10mg 67mg 6%
Selenium 4µg 0.9µg 6%
Calories 127kcal 23kcal 5%
Magnesium 49mg 26mg 5%
Vitamin B6 0.08mg 0.149mg 5%
Fiber 3.9g 2.8g 4%
Vitamin B1 0.103mg 0.067mg 3%
Sodium 5mg 46mg 2%
Choline 12.8mg 2%
Fats 0.85g 0.52g 1%
Iron 1.67mg 1.77mg 1%
Copper 0.215mg 0.225mg 1%
Monounsaturated fat 0.275g 1%
Protein per 100 calories 4.3g 9.3g N/A
Calories per 10 g protein 231kcal 108kcal N/A
Weight per 100 calories 79g 435g N/A
Net carbs 22.54g 0.87g N/A
Sugar 0.87g N/A
Saturated fat 0.014g 0%
Polyunsaturated fat 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +158.2%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +620.4%
Contains more WaterWater +38.5%
Contains more OtherOther +126.2%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.