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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.

Infographic

Bread vs Spelt infographic
Infographic link

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
Bread
1
:
7
Spelt
Spelt
Contains more Calcium +511.1%
Contains more Magnesium +130.5%
Contains more Phosphorus +113.3%
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Zinc +123.1%
Contains more Copper +158.1%
Equal in Iron - 4.44
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +511.1%
Contains more Magnesium +130.5%
Contains more Phosphorus +113.3%
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Zinc +123.1%
Contains more Copper +158.1%
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
Bread
6
:
5
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Folate +91.1%
Contains more Vitamin K +58.3%
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
Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Folate +91.1%
Contains more Vitamin K +58.3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bread
Bread
3
:
2
Spelt
Spelt
Contains more Fats +75.7%
Contains more Water +119.9%
Contains more Other +54.7%
Contains more Protein +12.4%
Contains more Carbs +25.9%
Bread
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
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 Fats +75.7%
Contains more Water +119.9%
Contains more Other +54.7%
Contains more Protein +12.4%
Contains more Carbs +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bread
Bread
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +129%
Contains more Polyunsaturated fat +36.7%
Contains less Saturated Fat -58.9%
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +129%
Contains more Polyunsaturated fat +36.7%
Contains less Saturated Fat -58.9%

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

All nutrients comparison - raw data values

Nutrient Bread Spelt Opinion
Net carbs 51.07g 59.49g Spelt
Protein 12.96g 14.57g Spelt
Fats 4.27g 2.43g Bread
Carbs 55.77g 70.19g Spelt
Calories 313kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.42g 6.82g Bread
Fiber 4.7g 10.7g Spelt
Calcium 165mg 27mg Bread
Iron 4.09mg 4.44mg Spelt
Magnesium 59mg 136mg Spelt
Phosphorus 188mg 401mg Spelt
Potassium 223mg 388mg Spelt
Sodium 601mg 8mg Spelt
Zinc 1.47mg 3.28mg Spelt
Copper 0.198mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.24mg 0.79mg Spelt
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.364mg Bread
Vitamin B2 0.382mg 0.113mg Bread
Vitamin B3 6.25mg 6.843mg Spelt
Vitamin B5 0.456mg 1.068mg Spelt
Vitamin B6 0.153mg 0.23mg Spelt
Folate 86µg 45µg Bread
Vitamin K 5.7µg 3.6µg Bread
Tryptophan 0.092mg 0.132mg Spelt
Threonine 0.299mg 0.443mg Spelt
Isoleucine 0.258mg 0.552mg Spelt
Leucine 0.461mg 1.07mg Spelt
Lysine 0.215mg 0.409mg Spelt
Methionine 0.105mg 0.258mg Spelt
Phenylalanine 0.315mg 0.737mg Spelt
Valine 0.31mg 0.681mg Spelt
Histidine 0.15mg 0.36mg Spelt
Saturated Fat 0.989g 0.406g Spelt
Monounsaturated Fat 1.019g 0.445g Bread
Polyunsaturated fat 1.72g 1.258g Bread
Omega-3 - ALA 0.161g 0.065g Bread

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
38%
Bread
35%
Spelt
Minerals Daily Need Coverage Score
66%
Bread
92%
Spelt

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.

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.