Khorasan wheat vs. Spelt — In-Depth Nutrition Comparison
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How are Khorasan wheat and Spelt different?
- Khorasan wheat has more Selenium, Manganese, Vitamin B1, Copper, Phosphorus, Fiber, Iron, Vitamin B3, Zinc, and Magnesium than Spelt.
- Daily need coverage for Selenium from Khorasan wheat is 141% higher.
- Khorasan wheat contains 5 times more Vitamin B1 than Spelt. While Khorasan wheat contains 0.566mg of Vitamin B1, Spelt contains only 0.103mg.
Wheat, KAMUT khorasan, uncooked and Spelt, cooked are the varieties used in this article.
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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
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Calcium
+120%
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Iron
+125.7%
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Magnesium
+165.3%
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Phosphorus
+142.7%
Contains
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Potassium
+181.8%
Contains
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Zinc
+194.4%
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Copper
+135.3%
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Manganese
+150.7%
Contains
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Selenium
+1937.5%
Equal in Sodium - 5
Contains
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Calcium
+120%
Contains
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Iron
+125.7%
Contains
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Magnesium
+165.3%
Contains
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Phosphorus
+142.7%
Contains
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Potassium
+181.8%
Contains
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Zinc
+194.4%
Contains
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Copper
+135.3%
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Manganese
+150.7%
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Selenium
+1937.5%
Equal in Sodium - 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.
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Contains
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Vitamin A
+150%
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Vitamin E
+134.6%
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Vitamin B1
+449.5%
Contains
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Vitamin B2
+513.3%
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Vitamin B3
+148.1%
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Vitamin B6
+223.8%
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Vitamin A
+150%
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Vitamin E
+134.6%
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Vitamin B1
+449.5%
Contains
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Vitamin B2
+513.3%
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Vitamin B3
+148.1%
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Vitamin B6
+223.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+164.4%
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Fats
+150.6%
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Carbs
+166.9%
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Other
+158.5%
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Water
+501.3%
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+164.4%
Contains
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Fats
+150.6%
Contains
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Carbs
+166.9%
Contains
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Other
+158.5%
Contains
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Water
+501.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+167.8%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+167.8%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.48g | 22.54g |
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| Protein | 14.54g | 5.5g |
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| Fats | 2.13g | 0.85g |
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| Carbs | 70.58g | 26.44g |
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| Calories | 337kcal | 127kcal |
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| Starch | 52.41g | 19.57g |
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| Fructose | 0.11g |
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| Sugar | 7.84g |
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| Fiber | 11.1g | 3.9g |
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| Calcium | 22mg | 10mg |
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| Iron | 3.77mg | 1.67mg |
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| Magnesium | 130mg | 49mg |
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| Phosphorus | 364mg | 150mg |
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| Potassium | 403mg | 143mg |
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| Sodium | 5mg | 5mg | |
| Zinc | 3.68mg | 1.25mg |
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| Copper | 0.506mg | 0.215mg |
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| Manganese | 2.735mg | 1.091mg |
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| Selenium | 81.5µg | 4µg |
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| Vitamin A | 10IU | 4IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.61mg | 0.26mg |
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| Vitamin B1 | 0.566mg | 0.103mg |
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| Vitamin B2 | 0.184mg | 0.03mg |
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| Vitamin B3 | 6.375mg | 2.57mg |
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| Vitamin B5 | 0.949mg |
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| Vitamin B6 | 0.259mg | 0.08mg |
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| Folate | 13µg |
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| Vitamin K | 1.8µg |
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| Tryptophan | 0.13mg |
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| Threonine | 0.442mg |
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| Isoleucine | 0.566mg |
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| Leucine | 1.112mg |
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| Lysine | 0.416mg |
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| Methionine | 0.251mg |
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| Phenylalanine | 0.772mg |
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| Valine | 0.687mg |
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| Histidine | 0.379mg |
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| Trans Fat | 0.005g |
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| Saturated Fat | 0.196g |
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| Monounsaturated Fat | 0.213g |
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| Polyunsaturated fat | 0.621g |
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| Omega-3 - ALA | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
36%
10%
Minerals Daily Need Coverage Score
150%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)