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Wheat Bread vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Spelt?

  • Spelt has less Selenium, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Folate, Calcium, Manganese, and Vitamin B6 than Wheat Bread.
  • Wheat Bread's daily need coverage for Selenium is 53% higher.
  • Wheat Bread has 120 times more Sodium than Spelt. Wheat Bread has 601mg of Sodium, while Spelt has 5mg.

We used Bread, wheat, toasted and Spelt, cooked types in this comparison.

Infographic

Wheat Bread vs Spelt 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 more Calcium +1550%
Contains more Iron +144.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +25.3%
Contains more Potassium +55.9%
Contains more Zinc +17.6%
Contains more Manganese +26.2%
Contains more Selenium +735%
Contains less Sodium -99.2%
Equal in Copper - 0.215
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +1550%
Contains more Iron +144.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +25.3%
Contains more Potassium +55.9%
Contains more Zinc +17.6%
Contains more Manganese +26.2%
Contains more Selenium +735%
Contains less Sodium -99.2%
Equal in Copper - 0.215

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.
:
2
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.2%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B6 +91.3%
Contains more Folate +561.5%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +326.2%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B6 +91.3%
Contains more Folate +561.5%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +135.6%
Contains more Fats +402.4%
Contains more Carbs +110.9%
Contains more Other +326.2%
Contains more Water +174.7%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +135.6%
Contains more Fats +402.4%
Contains more Carbs +110.9%
Contains more Other +326.2%
Contains more Water +174.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Spelt Opinion
Net carbs 51.07g 22.54g Wheat Bread
Protein 12.96g 5.5g Wheat Bread
Fats 4.27g 0.85g Wheat Bread
Carbs 55.77g 26.44g Wheat Bread
Calories 313kcal 127kcal Wheat Bread
Starch 19.57g Spelt
Sugar 6.42g Spelt
Fiber 4.7g 3.9g Wheat Bread
Calcium 165mg 10mg Wheat Bread
Iron 4.09mg 1.67mg Wheat Bread
Magnesium 59mg 49mg Wheat Bread
Phosphorus 188mg 150mg Wheat Bread
Potassium 223mg 143mg Wheat Bread
Sodium 601mg 5mg Spelt
Zinc 1.47mg 1.25mg Wheat Bread
Copper 0.198mg 0.215mg Spelt
Manganese 1.377mg 1.091mg Wheat Bread
Selenium 33.4µg 4µg Wheat Bread
Vitamin A 0IU 4IU Spelt
Vitamin E 0.24mg 0.26mg Spelt
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.103mg Wheat Bread
Vitamin B2 0.382mg 0.03mg Wheat Bread
Vitamin B3 6.25mg 2.57mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg 0.08mg Wheat Bread
Folate 86µg 13µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g Spelt
Monounsaturated Fat 1.019g Wheat Bread
Polyunsaturated fat 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
10%
Spelt
Minerals Daily Need Coverage Score
89%
Wheat Bread
45%
Spelt

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.989g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.