Wheat Bread vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between Wheat Bread and Spelt
- Wheat 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 Wheat Bread.
- Spelt contains 75 times less Sodium than Wheat Bread. Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +511.1% |
| Contains more SeleniumSelenium | +185.5% |
| Contains more MagnesiumMagnesium | +130.5% |
| Contains more PotassiumPotassium | +74% |
| Contains more CopperCopper | +158.1% |
| Contains more ZincZinc | +123.1% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +116.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more Vitamin B2Vitamin B2 | +238.1% |
| Contains more Vitamin KVitamin K | +58.3% |
| Contains more FolateFolate | +91.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +229.2% |
| Contains more Vitamin B5Vitamin B5 | +134.2% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +75.7% |
| Contains more WaterWater | +119.9% |
| Contains more OtherOther | +54.7% |
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +25.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.989 g
Monounsaturated Fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated Fat:
Sat. Fat
0.406 g
Monounsaturated Fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated Fat | +129% |
| Contains more Poly. FatPolyunsaturated fat | +36.7% |
| Contains less Sat. FatSaturated Fat | -58.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 313kcal | 338kcal |
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| Protein | 12.96g | 14.57g |
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| Fats | 4.27g | 2.43g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 51.07g | 59.49g |
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| Carbs | 55.77g | 70.19g |
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| Magnesium | 59mg | 136mg |
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| Calcium | 165mg | 27mg |
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| Potassium | 223mg | 388mg |
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| Iron | 4.09mg | 4.44mg |
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| Sugar | 6.42g | 6.82g |
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| Fiber | 4.7g | 10.7g |
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| Copper | 0.198mg | 0.511mg |
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| Zinc | 1.47mg | 3.28mg |
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| Starch | 53.92g |
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| Phosphorus | 188mg | 401mg |
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| Sodium | 601mg | 8mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.24mg | 0.79mg |
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| Manganese | 1.377mg | 2.983mg |
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| Selenium | 33.4µg | 11.7µg |
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| Vitamin B1 | 0.439mg | 0.364mg |
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| Vitamin B2 | 0.382mg | 0.113mg |
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| Vitamin B3 | 6.25mg | 6.843mg |
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| Vitamin B5 | 0.456mg | 1.068mg |
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| Vitamin B6 | 0.153mg | 0.23mg |
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| Vitamin K | 5.7µg | 3.6µg |
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| Folate | 86µg | 45µg |
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| Choline | 22.1mg |
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| Saturated Fat | 0.989g | 0.406g |
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| Monounsaturated Fat | 1.019g | 0.445g |
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| Polyunsaturated fat | 1.72g | 1.258g |
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| Tryptophan | 0.092mg | 0.132mg |
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| Threonine | 0.299mg | 0.443mg |
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| Isoleucine | 0.258mg | 0.552mg |
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| Leucine | 0.461mg | 1.07mg |
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| Lysine | 0.215mg | 0.409mg |
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| Methionine | 0.105mg | 0.258mg |
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| Phenylalanine | 0.315mg | 0.737mg |
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| Valine | 0.31mg | 0.681mg |
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| Histidine | 0.15mg | 0.36mg |
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| Fructose | 0.24g |
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| Omega-3 - ALA | 0.161g | 0.065g |
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Which food is preferable for your diet?
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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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
36%
32%
Minerals Daily Need Coverage Score
89%
119%
Comparison summary
Which food is lower in Sugar?
Wheat Bread is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 3)
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.