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  6. Flax vs. Spelt

Flax vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Flax and Spelt

  • Flax is richer in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Calcium, and Vitamin B6, while Spelt is higher in Vitamin B3, and Manganese.
  • Flax covers your daily Vitamin B1 needs 107% more than Spelt.
  • Flax has 9 times more Calcium than Spelt. Flax has 255mg of Calcium, while Spelt has 27mg.

Specific food types used in this comparison are Seeds, flaxseed and Spelt, uncooked.

Infographic

Flax 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
2
Spelt
Spelt
Contains more Calcium +844.4%
Contains more Iron +29.1%
Contains more Magnesium +188.2%
Contains more Phosphorus +60.1%
Contains more Potassium +109.5%
Contains more Zinc +32.3%
Contains more Copper +138.7%
Contains more Selenium +117.1%
Contains less Sodium -73.3%
Contains more Manganese +20.2%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +844.4%
Contains more Iron +29.1%
Contains more Magnesium +188.2%
Contains more Phosphorus +60.1%
Contains more Potassium +109.5%
Contains more Zinc +32.3%
Contains more Copper +138.7%
Contains more Selenium +117.1%
Contains less Sodium -73.3%
Contains more Manganese +20.2%

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.
Flax
Flax
7
:
4
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Folate +93.3%
Contains more Vitamin K +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Equal in Vitamin B5 - 1.068
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Folate +93.3%
Contains more Vitamin K +19.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Spelt
Spelt
Contains more Protein +25.5%
Contains more Fats +1635%
Contains more Other +107.3%
Contains more Carbs +143%
Contains more Water +58.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Protein +25.5%
Contains more Fats +1635%
Contains more Other +107.3%
Contains more Carbs +143%
Contains more Water +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +1591.5%
Contains more Polyunsaturated fat +2183.8%
Contains less Saturated Fat -88.9%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +1591.5%
Contains more Polyunsaturated fat +2183.8%
Contains less Saturated Fat -88.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
4
Spelt
Spelt
Contains more Sucrose +94.9%
Contains more Starch +∞%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Maltose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Sucrose +94.9%
Contains more Starch +∞%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Spelt Opinion
Net carbs 1.58g 59.49g Spelt
Protein 18.29g 14.57g Flax
Fats 42.16g 2.43g Flax
Carbs 28.88g 70.19g Spelt
Calories 534kcal 338kcal Flax
Starch 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 1.55g 6.82g Flax
Fiber 27.3g 10.7g Flax
Calcium 255mg 27mg Flax
Iron 5.73mg 4.44mg Flax
Magnesium 392mg 136mg Flax
Phosphorus 642mg 401mg Flax
Potassium 813mg 388mg Flax
Sodium 30mg 8mg Spelt
Zinc 4.34mg 3.28mg Flax
Copper 1.22mg 0.511mg Flax
Manganese 2.482mg 2.983mg Spelt
Selenium 25.4µg 11.7µg Flax
Vitamin A 0IU 10IU Spelt
Vitamin E 0.31mg 0.79mg Spelt
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.364mg Flax
Vitamin B2 0.161mg 0.113mg Flax
Vitamin B3 3.08mg 6.843mg Spelt
Vitamin B5 0.985mg 1.068mg Spelt
Vitamin B6 0.473mg 0.23mg Flax
Folate 87µg 45µg Flax
Vitamin K 4.3µg 3.6µg Flax
Tryptophan 0.297mg 0.132mg Flax
Threonine 0.766mg 0.443mg Flax
Isoleucine 0.896mg 0.552mg Flax
Leucine 1.235mg 1.07mg Flax
Lysine 0.862mg 0.409mg Flax
Methionine 0.37mg 0.258mg Flax
Phenylalanine 0.957mg 0.737mg Flax
Valine 1.072mg 0.681mg Flax
Histidine 0.472mg 0.36mg Flax
Saturated Fat 3.663g 0.406g Spelt
Monounsaturated Fat 7.527g 0.445g Flax
Polyunsaturated fat 28.73g 1.258g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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 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
63%
Flax
35%
Spelt
Minerals Daily Need Coverage Score
191%
Flax
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.257g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.27g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.