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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +144.9%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +25.3%
Contains more ManganeseManganese +26.2%
Contains more SeleniumSelenium +735%
Contains less SodiumSodium -99.2%
~equal in Copper ~0.215mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Spelt
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +326.2%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +143.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +561.5%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Spelt DV% diff.
Selenium 33.4µg 4µg 53%
Iron 4.09mg 1.67mg 30%
Vitamin B1 0.439mg 0.103mg 28%
Vitamin B2 0.382mg 0.03mg 27%
Sodium 601mg 5mg 26%
Vitamin B3 6.25mg 2.57mg 23%
Folate 86µg 13µg 18%
Calcium 165mg 10mg 16%
Protein 12.96g 5.5g 15%
Manganese 1.377mg 1.091mg 12%
Polyunsaturated fat 1.72g 11%
Carbs 55.77g 26.44g 10%
Vitamin B5 0.456mg 9%
Calories 313kcal 127kcal 9%
Starch 19.57g 8%
Vitamin B6 0.153mg 0.08mg 6%
Fats 4.27g 0.85g 5%
Phosphorus 188mg 150mg 5%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 4%
Choline 22.1mg 4%
Monounsaturated fat 1.019g 3%
Fiber 4.7g 3.9g 3%
Potassium 223mg 143mg 2%
Magnesium 59mg 49mg 2%
Copper 0.198mg 0.215mg 2%
Zinc 1.47mg 1.25mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 22.54g N/A
Sugar 6.42g N/A
Vitamin E 0.24mg 0.26mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spelt
1
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 ProteinProtein +135.6%
Contains more FatsFats +402.4%
Contains more CarbsCarbs +110.9%
Contains more OtherOther +326.2%
Contains more WaterWater +174.7%

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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.