Spelt vs. Mustard Greens — In-Depth Nutrition Comparison
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Important differences between spelt and mustard Greens
- Spelt has more phosphorus, vitamin B3, iron, zinc, magnesium, and copper; however, mustard Greens are richer in vitamin A, vitamin C, calcium, and vitamin E.
- Mustard Greens' daily need coverage for vitamin A is 69% more.
- Spelt contains 6 times more vitamin B3 than mustard Greens. Spelt contains 2.57mg of vitamin B3, while mustard Greens contain 0.433mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of mustard Greens is 32.
The food varieties used in the comparison are Spelt, cooked and Mustard greens, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +276.9% |
| Contains more IronIron | +92% |
| Contains more CopperCopper | +47.3% |
| Contains more ZincZinc | +468.2% |
| Contains more PhosphorusPhosphorus | +257.1% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +566.7% |
| Contains more CalciumCalcium | +1080% |
| Contains more PotassiumPotassium | +13.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +151.2% |
| Contains more Vitamin B3Vitamin B3 | +493.5% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +584.6% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +22.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 494% | |
| Vitamin A | 0µg | 618µg | 69% |
| Manganese | 1.091mg | 47% | |
| Vitamin C | 0mg | 25.3mg | 28% |
| Phosphorus | 150mg | 42mg | 15% |
| Vitamin B3 | 2.57mg | 0.433mg | 13% |
| Calcium | 10mg | 118mg | 11% |
| Iron | 1.67mg | 0.87mg | 10% |
| Vitamin E | 0.26mg | 1.78mg | 10% |
| Magnesium | 49mg | 13mg | 9% |
| Zinc | 1.25mg | 0.22mg | 9% |
| Fiber | 3.9g | 2g | 8% |
| Copper | 0.215mg | 0.146mg | 8% |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 4.51g | 7% |
| Protein | 5.5g | 2.56g | 6% |
| Selenium | 4µg | 0.6µg | 6% |
| Calories | 127kcal | 26kcal | 5% |
| Vitamin B1 | 0.103mg | 0.041mg | 5% |
| Vitamin B2 | 0.03mg | 0.063mg | 3% |
| Vitamin B5 | 0.12mg | 2% | |
| Fats | 0.85g | 0.47g | 1% |
| Potassium | 143mg | 162mg | 1% |
| Vitamin B6 | 0.08mg | 0.098mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Protein per 100 calories | 4.3g | 9.8g | N/A |
| Calories per 10 g protein | 231kcal | 102kcal | N/A |
| Weight per 100 calories | 79g | 385g | N/A |
| Net carbs | 22.54g | 2.51g | N/A |
| Sugar | 1.41g | N/A | |
| Sodium | 5mg | 9mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.012g | 0% | |
| Monounsaturated fat | 0.11g | 0% | |
| Polyunsaturated fat | 0.046g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +114.8% |
| Contains more FatsFats | +80.9% |
| Contains more CarbsCarbs | +486.3% |
| Contains more WaterWater | +37.9% |
