Spelt vs. Flax seeds — In-Depth Nutrition Comparison
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Significant differences between spelt and flax seeds
- Spelt is richer in vitamin B3 and manganese, while flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, selenium, calcium, and vitamin B6.
- Flax seeds cover your daily vitamin B1 needs 107% more than spelt.
- Spelt has 2 times more vitamin B3 than flax seeds. Spelt has 6.843mg of vitamin B3, while flax seeds have 3.08mg.
Specific food types used in this comparison are Spelt, uncooked and Seeds, flaxseed.
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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 less SodiumSodium | -73.3% |
| Contains more ManganeseManganese | +20.2% |
| Contains more MagnesiumMagnesium | +188.2% |
| Contains more CalciumCalcium | +844.4% |
| Contains more PotassiumPotassium | +109.5% |
| Contains more IronIron | +29.1% |
| Contains more CopperCopper | +138.7% |
| Contains more ZincZinc | +32.3% |
| Contains more PhosphorusPhosphorus | +60.1% |
| Contains more SeleniumSelenium | +117.1% |
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 | +154.8% |
| Contains more Vitamin B3Vitamin B3 | +122.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +351.6% |
| Contains more Vitamin B2Vitamin B2 | +42.5% |
| Contains more Vitamin B6Vitamin B6 | +105.7% |
| Contains more Vitamin KVitamin K | +19.4% |
| Contains more FolateFolate | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.258g | 28.73g | 183% |
| Vitamin B1 | 0.364mg | 1.644mg | 107% |
| Copper | 0.511mg | 1.22mg | 79% |
| Fiber | 10.7g | 27.3g | 66% |
| Fats | 2.43g | 42.16g | 61% |
| Magnesium | 136mg | 392mg | 61% |
| Phosphorus | 401mg | 642mg | 34% |
| Selenium | 11.7µg | 25.4µg | 25% |
| Vitamin B3 | 6.843mg | 3.08mg | 24% |
| Calcium | 27mg | 255mg | 23% |
| Starch | 53.92g | 22% | |
| Manganese | 2.983mg | 2.482mg | 22% |
| Vitamin B6 | 0.23mg | 0.473mg | 19% |
| Monounsaturated fat | 0.445g | 7.527g | 18% |
| Iron | 4.44mg | 5.73mg | 16% |
| Saturated fat | 0.406g | 3.663g | 15% |
| Choline | 78.7mg | 14% | |
| Carbs | 70.19g | 28.88g | 14% |
| Potassium | 388mg | 813mg | 13% |
| Folate | 45µg | 87µg | 11% |
| Zinc | 3.28mg | 4.34mg | 10% |
| Calories | 338kcal | 534kcal | 10% |
| Protein | 14.57g | 18.29g | 7% |
| Vitamin B2 | 0.113mg | 0.161mg | 4% |
| Vitamin E | 0.79mg | 0.31mg | 3% |
| Vitamin B5 | 1.068mg | 0.985mg | 2% |
| Vitamin K | 3.6µg | 4.3µg | 1% |
| Sodium | 8mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 59.49g | 1.58g | N/A |
| Sugar | 6.82g | 1.55g | N/A |
| Tryptophan | 0.132mg | 0.297mg | 0% |
| Threonine | 0.443mg | 0.766mg | 0% |
| Isoleucine | 0.552mg | 0.896mg | 0% |
| Leucine | 1.07mg | 1.235mg | 0% |
| Lysine | 0.409mg | 0.862mg | 0% |
| Methionine | 0.258mg | 0.37mg | 0% |
| Phenylalanine | 0.737mg | 0.957mg | 0% |
| Valine | 0.681mg | 1.072mg | 0% |
| Histidine | 0.36mg | 0.472mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +143% |
| Contains more WaterWater | +58.3% |
| Contains more ProteinProtein | +25.5% |
| Contains more FatsFats | +1635% |
| Contains more OtherOther | +107.3% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +1591.5% |
| Contains more Poly. FatPolyunsaturated fat | +2183.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +110% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +94.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g