Wheat vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between Wheat and Spelt
- The amount of Selenium, and Zinc in Wheat is higher than in Spelt.
- Wheat covers your daily Selenium needs 51% more than Spelt.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Spelt, cooked.
Infographic
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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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Potassium
+14.7%
Contains
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Zinc
+47.2%
Contains
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Selenium
+697.5%
Contains
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Calcium
+11.1%
Contains
less
Sodium
-37.5%
Equal in Iron - 1.67
Equal in Magnesium - 49
Equal in Phosphorus - 150
Equal in Copper - 0.215
Equal in Manganese - 1.091
Contains
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Potassium
+14.7%
Contains
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Zinc
+47.2%
Contains
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Selenium
+697.5%
Contains
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Calcium
+11.1%
Contains
less
Sodium
-37.5%
Equal in Iron - 1.67
Equal in Magnesium - 49
Equal in Phosphorus - 150
Equal in Copper - 0.215
Equal in Manganese - 1.091
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 B3
+11.5%
Contains
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Vitamin B6
+14.3%
Contains
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Folate
+18.2%
Equal in Vitamin A - 4
Equal in Vitamin E - 0.26
Equal in Vitamin B1 - 0.103
Equal in Vitamin B2 - 0.03
Contains
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Vitamin B3
+11.5%
Contains
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Vitamin B6
+14.3%
Contains
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Folate
+18.2%
Equal in Vitamin A - 4
Equal in Vitamin E - 0.26
Equal in Vitamin B1 - 0.103
Equal in Vitamin B2 - 0.03
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Protein - 5.5
Equal in Fats - 0.85
Equal in Carbs - 26.44
Equal in Water - 66.56
Equal in Other - 0.65
Equal in Protein - 5.5
Equal in Fats - 0.85
Equal in Carbs - 26.44
Equal in Water - 66.56
Equal in Other - 0.65
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.3g | 22.54g |
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| Protein | 5.71g | 5.5g |
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| Fats | 0.83g | 0.85g |
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| Carbs | 27.6g | 26.44g |
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| Calories | 132kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 3.07g |
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| Fiber | 4.3g | 3.9g |
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| Calcium | 9mg | 10mg |
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| Iron | 1.76mg | 1.67mg |
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| Magnesium | 48mg | 49mg |
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| Phosphorus | 147mg | 150mg |
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| Potassium | 164mg | 143mg |
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| Sodium | 8mg | 5mg |
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| Zinc | 1.84mg | 1.25mg |
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| Copper | 0.207mg | 0.215mg |
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| Manganese | 1.03mg | 1.091mg |
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| Selenium | 31.9µg | 4µg |
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| Vitamin A | 4IU | 4IU | |
| Vitamin E | 0.24mg | 0.26mg |
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| Vitamin B1 | 0.095mg | 0.103mg |
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| Vitamin B2 | 0.03mg | 0.03mg | |
| Vitamin B3 | 2.305mg | 2.57mg |
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| Vitamin B6 | 0.07mg | 0.08mg |
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| Folate | 11µg | 13µg |
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| Tryptophan | 0.051mg |
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| Threonine | 0.172mg |
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| Isoleucine | 0.22mg |
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| Leucine | 0.432mg |
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| Lysine | 0.161mg |
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| Methionine | 0.097mg |
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| Phenylalanine | 0.3mg |
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| Valine | 0.267mg |
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| Histidine | 0.147mg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.077g |
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| Monounsaturated Fat | 0.084g |
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| Polyunsaturated fat | 0.243g |
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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
9%
10%
Minerals Daily Need Coverage Score
61%
45%
Comparison summary
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.