Bread vs Spelt - In-Depth Nutrition Comparison
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A recap on differences between Bread and Spelt
- Bread has more Selenium, Vitamin B2 and Calcium, however Spelt is higher in Manganese, Copper, Phosphorus, Fiber, Magnesium and Zinc.
- Spelt covers your daily Manganese needs 70% more than Bread.
- Spelt contains 75 times less Sodium than Bread. Bread contains 601mg of Sodium, while Spelt contains 8mg.
Food varieties used in this article are Bread, wheat, toasted and Spelt, uncooked.
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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" chart 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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Calcium
+511.1%
Contains
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Potassium
+74%
Contains
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Magnesium
+130.5%
Contains
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Copper
+158.1%
Contains
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Zinc
+123.1%
Contains
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Phosphorus
+113.3%
Contains
less
Sodium
-98.7%
Equal in Iron - 4.44
Contains
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Calcium
+511.1%
Contains
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Potassium
+74%
Contains
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Magnesium
+130.5%
Contains
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Copper
+158.1%
Contains
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Zinc
+123.1%
Contains
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Phosphorus
+113.3%
Contains
less
Sodium
-98.7%
Equal in Iron - 4.44
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+20.6%
Contains
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Vitamin B2
+238.1%
Contains
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Vitamin K
+58.3%
Contains
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Folate
+91.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+229.2%
Contains
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Vitamin B5
+134.2%
Contains
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Vitamin B6
+50.3%
Equal in Vitamin B3 - 6.843
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+20.6%
Contains
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Vitamin B2
+238.1%
Contains
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Vitamin K
+58.3%
Contains
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Folate
+91.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+229.2%
Contains
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Vitamin B5
+134.2%
Contains
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Vitamin B6
+50.3%
Equal in Vitamin B3 - 6.843
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
35
Mineral Summary Score
66
92
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
78%
87%
Carbohydrates
56%
70%
Fats
20%
11%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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 minerals |
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| Lower in Sugars |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.583g)
Which food is cheaper?
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sugars?
Bread contains less Sugars (difference - 0.4g)
Which food is lower in glycemic index?
Bread is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 313 | 338 |
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| Protein | 12.96 | 14.57 |
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| Fats | 4.27 | 2.43 |
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| Vitamin C | 0.2 | 0 |
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| Carbs | 55.77 | 70.19 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 |
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| Iron | 4.09 | 4.44 |
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| Calcium | 165 | 27 |
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| Potassium | 223 | 388 |
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| Magnesium | 59 | 136 |
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| Sugars | 6.42 | 6.82 |
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| Fiber | 4.7 | 10.7 |
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| Copper | 0.198 | 0.511 |
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| Zinc | 1.47 | 3.28 |
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| Starch | 53.92 |
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| Phosphorus | 188 | 401 |
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| Sodium | 601 | 8 |
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| Vitamin A | 0 | 10 |
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| Vitamin E | 0.24 | 0.79 |
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| Vitamin D | 0 |
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| Vitamin B1 | 0.439 | 0.364 |
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| Vitamin B2 | 0.382 | 0.113 |
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| Vitamin B3 | 6.25 | 6.843 |
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| Vitamin B5 | 0.456 | 1.068 |
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| Vitamin B6 | 0.153 | 0.23 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 5.7 | 3.6 |
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| Folate | 86 | 45 |
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| Trans Fat | |||
| Saturated Fat | 0.989 | 0.406 |
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| Monounsaturated Fat | 1.019 | 0.445 |
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| Polyunsaturated fat | 1.72 | 1.258 |
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| Tryptophan | 0.092 | 0.132 |
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| Threonine | 0.299 | 0.443 |
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| Isoleucine | 0.258 | 0.552 |
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| Leucine | 0.461 | 1.07 |
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| Lysine | 0.215 | 0.409 |
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| Methionine | 0.105 | 0.258 |
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| Phenylalanine | 0.315 | 0.737 |
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| Valine | 0.31 | 0.681 |
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| Histidine | 0.15 | 0.36 |
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| Fructose | 0.24 |
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