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  6. Wheat Bread vs. Spelt

Wheat Bread vs. Spelt — In-Depth Nutrition Comparison

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A recap on the 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.

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
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Iron ~4.44mg

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
Spelt
3
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 EVitamin E +229.2%
Contains more Vitamin B5Vitamin B5 +134.2%
Contains more Vitamin B6Vitamin B6 +50.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.843mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Spelt DV% diff.
Manganese 1.377mg 2.983mg 70%
Selenium 33.4µg 11.7µg 39%
Copper 0.198mg 0.511mg 35%
Phosphorus 188mg 401mg 30%
Sodium 601mg 8mg 26%
Fiber 4.7g 10.7g 24%
Starch 53.92g 22%
Vitamin B2 0.382mg 0.113mg 21%
Magnesium 59mg 136mg 18%
Zinc 1.47mg 3.28mg 16%
Calcium 165mg 27mg 14%
Vitamin B5 0.456mg 1.068mg 12%
Folate 86µg 45µg 10%
Vitamin B6 0.153mg 0.23mg 6%
Vitamin B1 0.439mg 0.364mg 6%
Potassium 223mg 388mg 5%
Carbs 55.77g 70.19g 5%
Vitamin B3 6.25mg 6.843mg 4%
Choline 22.1mg 4%
Vitamin E 0.24mg 0.79mg 4%
Iron 4.09mg 4.44mg 4%
Saturated fat 0.989g 0.406g 3%
Protein 12.96g 14.57g 3%
Fats 4.27g 2.43g 3%
Polyunsaturated fat 1.72g 1.258g 3%
Vitamin K 5.7µg 3.6µg 2%
Monounsaturated fat 1.019g 0.445g 1%
Calories 313kcal 338kcal 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 59.49g N/A
Sugar 6.42g 6.82g N/A
Tryptophan 0.092mg 0.132mg 0%
Threonine 0.299mg 0.443mg 0%
Isoleucine 0.258mg 0.552mg 0%
Leucine 0.461mg 1.07mg 0%
Lysine 0.215mg 0.409mg 0%
Methionine 0.105mg 0.258mg 0%
Phenylalanine 0.315mg 0.737mg 0%
Valine 0.31mg 0.681mg 0%
Histidine 0.15mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.161g 0.065g 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
Spelt
2
15% 2% 70% 11% 2%
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Spelt
Spelt
1
19% 21% 60%
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%

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/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.