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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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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
1
:
7
Spelt
Contains more Calcium +511.1%
Contains more Potassium +74%
Contains more Magnesium +130.5%
Contains more Copper +158.1%
Contains more Zinc +123.1%
Contains more Phosphorus +113.3%
Contains less Sodium -98.7%
Equal in Iron - 4.44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +511.1%
Contains more Potassium +74%
Contains more Magnesium +130.5%
Contains more Copper +158.1%
Contains more Zinc +123.1%
Contains more 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
Bread
6
:
5
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Vitamin K +58.3%
Contains more Folate +91.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
Equal in Vitamin B3 - 6.843
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Vitamin K +58.3%
Contains more Folate +91.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
Equal in Vitamin B3 - 6.843

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
35
Spelt
Mineral Summary Score
66
Bread
92
Spelt

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 food.
Protein
78%
Bread
87%
Spelt
Carbohydrates
56%
Bread
70%
Spelt
Fats
20%
Bread
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.583g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Bread
Bread is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Bread
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 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.

All nutrients comparison - raw data values

Nutrient Bread Spelt Opinion
Calories 313 338 Spelt
Protein 12.96 14.57 Spelt
Fats 4.27 2.43 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Bread
Iron 4.09 4.44 Spelt
Calcium 165 27 Bread
Potassium 223 388 Spelt
Magnesium 59 136 Spelt
Sugar 6.42 6.82 Bread
Fiber 4.7 10.7 Spelt
Copper 0.198 0.511 Spelt
Zinc 1.47 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 188 401 Spelt
Sodium 601 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.24 0.79 Spelt
Vitamin D 0 Bread
Vitamin B1 0.439 0.364 Bread
Vitamin B2 0.382 0.113 Bread
Vitamin B3 6.25 6.843 Spelt
Vitamin B5 0.456 1.068 Spelt
Vitamin B6 0.153 0.23 Spelt
Vitamin B12 0 0
Vitamin K 5.7 3.6 Bread
Folate 86 45 Bread
Trans Fat
Saturated Fat 0.989 0.406 Spelt
Monounsaturated Fat 1.019 0.445 Bread
Polyunsaturated fat 1.72 1.258 Bread
Tryptophan 0.092 0.132 Spelt
Threonine 0.299 0.443 Spelt
Isoleucine 0.258 0.552 Spelt
Leucine 0.461 1.07 Spelt
Lysine 0.215 0.409 Spelt
Methionine 0.105 0.258 Spelt
Phenylalanine 0.315 0.737 Spelt
Valine 0.31 0.681 Spelt
Histidine 0.15 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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/169745/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.