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 protein, 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 37% 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.

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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.

Spelt

Coriander

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

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.

Spelt

Coriander

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 B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+86.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+376.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%