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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
36%
Minerals Daily Need Coverage Score
119%
89%
Comparison summary
Which food is lower in Sugar?
Wheat Bread is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.583g)
Which food is cheaper?
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.