Spelt vs Couscous
Nutrition comparison per 100 g serving
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Spelt wins in 19 out of 29 nutrient categories
Spelt: 19
vs
Couscous: 5
(5 ties)
Overview
Vitamins
| Vitamin | Spelt | Couscous | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 3.3 MG | |
| Folate, total | 45 UG | 15 UG | |
| Niacin | 6.8 MG | 1.0 MG | |
| Pantothenic acid | 1.1 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.4 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 3.6 UG | 0.1 UG |
Minerals
| Mineral | Spelt | Couscous | Winner |
|---|---|---|---|
| Calcium, Ca | 27 MG | 8 MG | |
| Copper, Cu | 0.5 MG | 0.0 MG | |
| Iron, Fe | 4.4 MG | 0.4 MG | |
| Magnesium, Mg | 136 MG | 8 MG | |
| Manganese, Mn | 3.0 MG | 0.1 MG | |
| Phosphorus, P | 401 MG | 22 MG | |
| Potassium, K | 388 MG | 58 MG | |
| Selenium, Se | 11.7 UG | 27.5 UG | |
| Sodium, Na | 8 MG | 5 MG | |
| Zinc, Zn | 3.3 MG | 0.3 MG |