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  6. Spelt vs. Wheat Bread

Spelt vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on the differences between spelt and wheat Bread

  • Spelt has more manganese, copper, phosphorus, fiber, magnesium, and zinc; however, wheat Bread is higher in selenium, vitamin B2, and calcium.
  • Spelt covers your daily manganese needs 70% more than wheat Bread.
  • Wheat Bread contains 3 times less copper than spelt. Spelt contains 0.511mg of copper, while wheat Bread contains 0.198mg.
  • Spelt has less sodium.

Food varieties used in this article are Spelt, uncooked and Bread, wheat, toasted.

Infographic

Spelt vs Wheat Bread 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
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%
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%
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%
Contains more CalciumCalcium +511.1%
Contains more SeleniumSelenium +185.5%
~equal in Iron ~4.09mg

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
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%
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%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B5Vitamin B5 +134.2%
Contains more Vitamin B6Vitamin B6 +50.3%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +12.4%
Contains more CarbsCarbs +25.9%
Contains more FatsFats +75.7%
Contains more WaterWater +119.9%
Contains more OtherOther +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +129%
Contains more Poly. FatPolyunsaturated fat +36.7%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.