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  6. Spelt vs. Wheat Bread

Spelt vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on 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
8
:
2
Wheat Bread
Wheat Bread
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%
Contains more Manganese +116.6%
Contains more Calcium +511.1%
Contains more Selenium +185.5%
Equal in Iron - 4.09
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Manganese +116.6%
Contains more Calcium +511.1%
Contains more Selenium +185.5%
Equal in Iron - 4.09

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
5
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
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%
Equal in Vitamin B3 - 6.25
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%
Wheat 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%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
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%
Equal in Vitamin B3 - 6.25

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
119%
Spelt
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
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 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. 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.