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Flour vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Flour and Spelt

  • Flour has more Vitamin B1, Selenium, Folate, Iron, Vitamin B2, and Vitamin B3, however, Spelt is richer in Manganese, Copper, Magnesium, and Phosphorus.
  • Flour's daily need coverage for Vitamin B1 is 57% more.
  • Flour contains 16 times more Vitamin B2 than Spelt. Flour contains 0.494mg of Vitamin B2, while Spelt contains 0.03mg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Spelt, cooked.

Infographic

Flour vs Spelt 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.
Flour
4
:
6
Spelt
Contains more Calcium +50%
Contains more Iron +177.8%
Contains less Sodium -60%
Contains more Selenium +747.5%
Contains more Magnesium +122.7%
Contains more Phosphorus +38.9%
Contains more Potassium +33.6%
Contains more Zinc +78.6%
Contains more Copper +49.3%
Contains more Manganese +60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +50%
Contains more Iron +177.8%
Contains less Sodium -60%
Contains more Selenium +747.5%
Contains more Magnesium +122.7%
Contains more Phosphorus +38.9%
Contains more Potassium +33.6%
Contains more Zinc +78.6%
Contains more Copper +49.3%
Contains more Manganese +60%

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.
Flour
7
:
3
Spelt
Contains more Vitamin B1 +662.1%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +129.7%
Contains more Folate +1307.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin B6 +81.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%
Contains more Vitamin B1 +662.1%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +129.7%
Contains more Folate +1307.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin B6 +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
:
2
Spelt
Contains more Protein +87.8%
Contains more Fats +15.3%
Contains more Carbs +188.6%
Contains more Water +458.4%
Contains more Other +41.3%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +87.8%
Contains more Fats +15.3%
Contains more Carbs +188.6%
Contains more Water +458.4%
Contains more Other +41.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Spelt Opinion
Net carbs 73.61g 22.54g Flour
Protein 10.33g 5.5g Flour
Fats 0.98g 0.85g Flour
Carbs 76.31g 26.44g Flour
Calories 364kcal 127kcal Flour
Starch 19.57g Spelt
Sugar 0.27g Spelt
Fiber 2.7g 3.9g Spelt
Calcium 15mg 10mg Flour
Iron 4.64mg 1.67mg Flour
Magnesium 22mg 49mg Spelt
Phosphorus 108mg 150mg Spelt
Potassium 107mg 143mg Spelt
Sodium 2mg 5mg Flour
Zinc 0.7mg 1.25mg Spelt
Copper 0.144mg 0.215mg Spelt
Manganese 0.682mg 1.091mg Spelt
Selenium 33.9µg 4µg Flour
Vitamin A 0IU 4IU Spelt
Vitamin E 0.06mg 0.26mg Spelt
Vitamin B1 0.785mg 0.103mg Flour
Vitamin B2 0.494mg 0.03mg Flour
Vitamin B3 5.904mg 2.57mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.08mg Spelt
Folate 183µg 13µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g Spelt
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Spelt
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
50%
Flour
10%
Spelt
Minerals Daily Need Coverage Score
59%
Flour
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.