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  6. Spelt vs. Wheat

Spelt vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between spelt and wheat ?

  • Spelt is richer in iron, yet wheat is richer in selenium, phosphorus, vitamin B6, and zinc.
  • Wheat 's daily need coverage for selenium is 141% higher.
  • Wheat has a lower glycemic index than spelt.

We used Spelt, uncooked and Wheat, durum types in this comparison.

Infographic

Spelt vs Wheat 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +26.1%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +11.1%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +664.1%
~equal in Magnesium ~144mg
~equal in Copper ~0.553mg
~equal in Manganese ~3.012mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B6Vitamin B6 +82.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Wheat DV% diff.
Selenium 11.7µg 89.4µg 141%
Fiber 10.7g 43%
Starch 53.92g 22%
Phosphorus 401mg 508mg 15%
Vitamin B6 0.23mg 0.419mg 15%
Iron 4.44mg 3.52mg 12%
Zinc 3.28mg 4.16mg 8%
Vitamin B1 0.364mg 0.419mg 5%
Vitamin E 0.79mg 5%
Copper 0.511mg 0.553mg 5%
Vitamin K 3.6µg 3%
Vitamin B5 1.068mg 0.935mg 3%
Protein 14.57g 13.68g 2%
Polyunsaturated fat 1.258g 0.978g 2%
Magnesium 136mg 144mg 2%
Vitamin B3 6.843mg 6.738mg 1%
Potassium 388mg 431mg 1%
Calcium 27mg 34mg 1%
Manganese 2.983mg 3.012mg 1%
Folate 45µg 43µg 1%
Vitamin B2 0.113mg 0.121mg 1%
Calories 338kcal 339kcal 0%
Fats 2.43g 2.47g 0%
Carbs 70.19g 71.13g 0%
Net carbs 59.49g 71.13g N/A
Sugar 6.82g N/A
Sodium 8mg 2mg 0%
Saturated fat 0.406g 0.454g 0%
Monounsaturated fat 0.445g 0.344g 0%
Tryptophan 0.132mg 0.176mg 0%
Threonine 0.443mg 0.366mg 0%
Isoleucine 0.552mg 0.533mg 0%
Leucine 1.07mg 0.934mg 0%
Lysine 0.409mg 0.303mg 0%
Methionine 0.258mg 0.221mg 0%
Phenylalanine 0.737mg 0.681mg 0%
Valine 0.681mg 0.594mg 0%
Histidine 0.36mg 0.322mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
~equal in Protein ~13.68g
~equal in Fats ~2.47g
~equal in Carbs ~71.13g
~equal in Water ~10.94g
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
3
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -10.6%
Contains more Mono. FatMonounsaturated fat +29.4%
Contains more Poly. FatPolyunsaturated fat +28.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.