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  6. Spelt vs. Bagel

Spelt vs. Bagel — In-Depth Nutrition Comparison

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How are Spelt and Bagel different?

  • Spelt is richer in Manganese, Copper, Phosphorus, Fiber, Vitamin B3, Iron, Magnesium, and Zinc, while Bagel is higher in Selenium.
  • Spelt covers your daily need of Manganese 68% more than Bagel.
  • Spelt contains 3 times more Zinc than Bagel. Spelt contains 3.28mg of Zinc, while Bagel contains 1.1mg.
  • Spelt is lower in Sodium.

Spelt, uncooked and Bagels, wheat types were used in this article.

Infographic

Spelt vs Bagel 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.
Spelt
Spelt
9
:
1
Bagel
Bagel
Contains more Calcium +35%
Contains more Iron +60.9%
Contains more Magnesium +166.7%
Contains more Phosphorus +182.4%
Contains more Potassium +135.2%
Contains less Sodium -98.2%
Contains more Zinc +198.2%
Contains more Copper +192%
Contains more Manganese +108.6%
Contains more Selenium +145.3%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +35%
Contains more Iron +60.9%
Contains more Magnesium +166.7%
Contains more Phosphorus +182.4%
Contains more Potassium +135.2%
Contains less Sodium -98.2%
Contains more Zinc +198.2%
Contains more Copper +192%
Contains more Manganese +108.6%
Contains more Selenium +145.3%

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.
Spelt
Spelt
6
:
4
Bagel
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin E +146.9%
Contains more Vitamin B3 +103.1%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +56.5%
Contains more Vitamin K +140%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +85%
Contains more Folate +68.9%
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%
Bagel
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% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +146.9%
Contains more Vitamin B3 +103.1%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +56.5%
Contains more Vitamin K +140%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +85%
Contains more Folate +68.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Bagel
Bagel
Contains more Protein +42.8%
Contains more Fats +58.8%
Contains more Carbs +43.6%
Contains more Water +240.7%
Equal in Other - 1.83
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
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more Protein +42.8%
Contains more Fats +58.8%
Contains more Carbs +43.6%
Contains more Water +240.7%
Equal in Other - 1.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Bagel
Bagel
Contains more Monounsaturated Fat +53.4%
Contains more Polyunsaturated fat +34.4%
Contains less Saturated Fat -100%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +53.4%
Contains more Polyunsaturated fat +34.4%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Bagel Opinion
Net carbs 59.49g 44.79g Spelt
Protein 14.57g 10.2g Spelt
Fats 2.43g 1.53g Spelt
Carbs 70.19g 48.89g Spelt
Calories 338kcal 250kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 6.12g Bagel
Fiber 10.7g 4.1g Spelt
Calcium 27mg 20mg Spelt
Iron 4.44mg 2.76mg Spelt
Magnesium 136mg 51mg Spelt
Phosphorus 401mg 142mg Spelt
Potassium 388mg 165mg Spelt
Sodium 8mg 439mg Spelt
Zinc 3.28mg 1.1mg Spelt
Copper 0.511mg 0.175mg Spelt
Manganese 2.983mg 1.43mg Spelt
Selenium 11.7µg 28.7µg Bagel
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.32mg Spelt
Vitamin B1 0.364mg 0.403mg Bagel
Vitamin B2 0.113mg 0.209mg Bagel
Vitamin B3 6.843mg 3.37mg Spelt
Vitamin B5 1.068mg 0.375mg Spelt
Vitamin B6 0.23mg 0.147mg Spelt
Folate 45µg 76µg Bagel
Vitamin K 3.6µg 1.5µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0g Bagel
Monounsaturated Fat 0.445g 0.29g Spelt
Polyunsaturated fat 1.258g 0.936g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bagel
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
35%
Spelt
28%
Bagel
Minerals Daily Need Coverage Score
119%
Spelt
71%
Bagel

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 431mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Bagel
Bagel is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.406g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.