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Spelt vs. Wheat gluten — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Wheat gluten

  • Spelt has more Vitamin B3, Fiber, Vitamin B1, Vitamin B6, and Magnesium, while Wheat gluten has more Selenium, Iron, Phosphorus, and Calcium.
  • Wheat gluten covers your daily need of Selenium 65% more than Spelt.

These are the specific foods used in this comparison Spelt, cooked and Vital wheat gluten.

Infographic

Spelt vs Wheat gluten 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.
Contains more Magnesium +96%
Contains more Potassium +43%
Contains less Sodium -82.8%
Contains more Zinc +47.1%
Contains more Copper +18.1%
Contains more Calcium +1320%
Contains more Iron +211.4%
Contains more Phosphorus +73.3%
Contains more Selenium +892.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +96%
Contains more Potassium +43%
Contains less Sodium -82.8%
Contains more Zinc +47.1%
Contains more Copper +18.1%
Contains more Calcium +1320%
Contains more Iron +211.4%
Contains more Phosphorus +73.3%
Contains more Selenium +892.5%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +91.7%
Contains more Water +711.7%
Contains more Protein +1266.5%
Contains more Fats +117.6%
Contains more Other +53.8%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +91.7%
Contains more Water +711.7%
Contains more Protein +1266.5%
Contains more Fats +117.6%
Contains more Other +53.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Wheat gluten
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Wheat gluten Opinion
Net carbs 22.54g 13.19g Spelt
Protein 5.5g 75.16g Wheat gluten
Fats 0.85g 1.85g Wheat gluten
Carbs 26.44g 13.79g Spelt
Calories 127kcal 370kcal Wheat gluten
Starch 19.57g Spelt
Fiber 3.9g 0.6g Spelt
Calcium 10mg 142mg Wheat gluten
Iron 1.67mg 5.2mg Wheat gluten
Magnesium 49mg 25mg Spelt
Phosphorus 150mg 260mg Wheat gluten
Potassium 143mg 100mg Spelt
Sodium 5mg 29mg Spelt
Zinc 1.25mg 0.85mg Spelt
Copper 0.215mg 0.182mg Spelt
Manganese 1.091mg Spelt
Selenium 4µg 39.7µg Wheat gluten
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 0mg Spelt
Vitamin B1 0.103mg 0mg Spelt
Vitamin B2 0.03mg 0mg Spelt
Vitamin B3 2.57mg 0mg Spelt
Vitamin B6 0.08mg 0mg Spelt
Folate 13µg 0µg Spelt
Saturated Fat 0.272g Spelt
Monounsaturated Fat 0.156g Wheat gluten
Polyunsaturated fat 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Spelt
0%
Wheat gluten
Minerals Daily Need Coverage Score
45%
Spelt
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.