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  6. Spelt vs. Flax

Spelt vs. Flax — In-Depth Nutrition Comparison

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Significant differences between Spelt and Flax

  • Spelt is richer in Vitamin B3, and Manganese, while Flax is higher in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Calcium, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 107% more than Spelt.
  • Spelt has 2 times more Vitamin B3 than Flax. Spelt has 6.843mg of Vitamin B3, while Flax has 3.08mg.

Specific food types used in this comparison are Spelt, uncooked and Seeds, flaxseed.

Infographic

Spelt vs Flax 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
2
:
8
Flax
Flax
Contains less Sodium -73.3%
Contains more Manganese +20.2%
Contains more Calcium +844.4%
Contains more Iron +29.1%
Contains more Magnesium +188.2%
Contains more Phosphorus +60.1%
Contains more Potassium +109.5%
Contains more Zinc +32.3%
Contains more Copper +138.7%
Contains more Selenium +117.1%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -73.3%
Contains more Manganese +20.2%
Contains more Calcium +844.4%
Contains more Iron +29.1%
Contains more Magnesium +188.2%
Contains more Phosphorus +60.1%
Contains more Potassium +109.5%
Contains more Zinc +32.3%
Contains more Copper +138.7%
Contains more Selenium +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.
Spelt
Spelt
4
:
7
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Folate +93.3%
Contains more Vitamin K +19.4%
Equal in Vitamin B5 - 0.985
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Folate +93.3%
Contains more Vitamin K +19.4%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Flax
Flax
Contains more Carbs +143%
Contains more Water +58.3%
Contains more Protein +25.5%
Contains more Fats +1635%
Contains more Other +107.3%
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +143%
Contains more Water +58.3%
Contains more Protein +25.5%
Contains more Fats +1635%
Contains more Other +107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Flax
Flax
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1591.5%
Contains more Polyunsaturated fat +2183.8%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1591.5%
Contains more Polyunsaturated fat +2183.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +94.9%
Spelt
89% 8%
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
Flax
74% 26%
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 Starch +∞%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +94.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Flax Opinion
Net carbs 59.49g 1.58g Spelt
Protein 14.57g 18.29g Flax
Fats 2.43g 42.16g Flax
Carbs 70.19g 28.88g Spelt
Calories 338kcal 534kcal Flax
Starch 53.92g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 1.55g Flax
Fiber 10.7g 27.3g Flax
Calcium 27mg 255mg Flax
Iron 4.44mg 5.73mg Flax
Magnesium 136mg 392mg Flax
Phosphorus 401mg 642mg Flax
Potassium 388mg 813mg Flax
Sodium 8mg 30mg Spelt
Zinc 3.28mg 4.34mg Flax
Copper 0.511mg 1.22mg Flax
Manganese 2.983mg 2.482mg Spelt
Selenium 11.7µg 25.4µg Flax
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.31mg Spelt
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.364mg 1.644mg Flax
Vitamin B2 0.113mg 0.161mg Flax
Vitamin B3 6.843mg 3.08mg Spelt
Vitamin B5 1.068mg 0.985mg Spelt
Vitamin B6 0.23mg 0.473mg Flax
Folate 45µg 87µg Flax
Vitamin K 3.6µg 4.3µg Flax
Tryptophan 0.132mg 0.297mg Flax
Threonine 0.443mg 0.766mg Flax
Isoleucine 0.552mg 0.896mg Flax
Leucine 1.07mg 1.235mg Flax
Lysine 0.409mg 0.862mg Flax
Methionine 0.258mg 0.37mg Flax
Phenylalanine 0.737mg 0.957mg Flax
Valine 0.681mg 1.072mg Flax
Histidine 0.36mg 0.472mg Flax
Saturated Fat 0.406g 3.663g Spelt
Monounsaturated Fat 0.445g 7.527g Flax
Polyunsaturated fat 1.258g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Flax
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
63%
Flax
Minerals Daily Need Coverage Score
119%
Spelt
191%
Flax

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.257g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.27g)
Which food is richer in minerals?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.