Spelt vs. Filo — In-Depth Nutrition Comparison
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How are spelt and filo different?
- Spelt is richer in manganese, phosphorus, copper, fiber, magnesium, zinc, and vitamin B3, while filo is higher in selenium and vitamin B2.
- Spelt covers your daily need for manganese, 109% more than filo.
- Spelt contains 9 times more magnesium than filo. Spelt contains 136mg of magnesium, while filo contains 15mg.
- Spelt is lower in sodium.
- Spelt has a higher glycemic index (63) than filo (38).
Spelt, uncooked and Phyllo dough types were used in this article.
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 | +806.7% |
| Contains more CalciumCalcium | +145.5% |
| Contains more PotassiumPotassium | +424.3% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +405.9% |
| Contains more ZincZinc | +569.4% |
| Contains more PhosphorusPhosphorus | +434.7% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +526.7% |
| Contains more SeleniumSelenium | +99.1% |
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 | +887.5% |
| Contains more Vitamin B3Vitamin B3 | +68% |
| Contains more Vitamin B5Vitamin B5 | +253.6% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
| Contains more Vitamin KVitamin K | +44% |
| Contains more Vitamin B1Vitamin B1 | +48.6% |
| Contains more Vitamin B2Vitamin B2 | +201.8% |
| Contains more FolateFolate | +95.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.476mg | 109% |
| Phosphorus | 401mg | 75mg | 47% |
| Copper | 0.511mg | 0.101mg | 46% |
| Fiber | 10.7g | 1.9g | 35% |
| Magnesium | 136mg | 15mg | 29% |
| Zinc | 3.28mg | 0.49mg | 25% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 23.3µg | 21% |
| Sodium | 8mg | 483mg | 21% |
| Vitamin B2 | 0.113mg | 0.341mg | 18% |
| Vitamin B3 | 6.843mg | 4.073mg | 17% |
| Iron | 4.44mg | 3.21mg | 15% |
| Vitamin B1 | 0.364mg | 0.541mg | 15% |
| Protein | 14.57g | 7.1g | 15% |
| Vitamin B5 | 1.068mg | 0.302mg | 15% |
| Vitamin B6 | 0.23mg | 0.03mg | 15% |
| Folate | 45µg | 88µg | 11% |
| Potassium | 388mg | 74mg | 9% |
| Monounsaturated fat | 0.445g | 3.149g | 7% |
| Carbs | 70.19g | 52.6g | 6% |
| Saturated fat | 0.406g | 1.47g | 5% |
| Vitamin E | 0.79mg | 0.08mg | 5% |
| Fats | 2.43g | 6g | 5% |
| Polyunsaturated fat | 1.258g | 0.923g | 2% |
| Calories | 338kcal | 299kcal | 2% |
| Calcium | 27mg | 11mg | 2% |
| Vitamin K | 3.6µg | 2.5µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 59.49g | 50.7g | N/A |
| Sugar | 6.82g | 0.18g | N/A |
| Tryptophan | 0.132mg | 0.088mg | 0% |
| Threonine | 0.443mg | 0.194mg | 0% |
| Isoleucine | 0.552mg | 0.246mg | 0% |
| Leucine | 1.07mg | 0.49mg | 0% |
| Lysine | 0.409mg | 0.158mg | 0% |
| Methionine | 0.258mg | 0.126mg | 0% |
| Phenylalanine | 0.737mg | 0.359mg | 0% |
| Valine | 0.681mg | 0.286mg | 0% |
| Histidine | 0.36mg | 0.159mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105.2% |
| Contains more CarbsCarbs | +33.4% |
| Contains more FatsFats | +146.9% |
| Contains more WaterWater | +195.8% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Poly. FatPolyunsaturated fat | +36.3% |
| Contains more Mono. FatMonounsaturated fat | +607.6% |