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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.

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
:
9
Wheat
Wheat
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Phosphorus +26.7%
Contains more Potassium +11.1%
Contains less Sodium -75%
Contains more Zinc +26.8%
Contains more Selenium +664.1%
Equal in Magnesium - 144
Equal in Copper - 0.553
Equal in Manganese - 3.012
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Phosphorus +26.7%
Contains more Potassium +11.1%
Contains less Sodium -75%
Contains more Zinc +26.8%
Contains more Selenium +664.1%
Equal in Magnesium - 144
Equal in Copper - 0.553
Equal in Manganese - 3.012

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
6
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B1 +15.1%
Contains more Vitamin B6 +82.2%
Equal in Vitamin B2 - 0.121
Equal in Vitamin B3 - 6.738
Equal in Folate - 43
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B1 +15.1%
Contains more Vitamin B6 +82.2%
Equal in Vitamin B2 - 0.121
Equal in Vitamin B3 - 6.738
Equal in Folate - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Wheat
Wheat
Equal in Protein - 13.68
Equal in Fats - 2.47
Equal in Carbs - 71.13
Equal in Water - 10.94
Equal in Other - 1.78
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
Wheat
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 - 13.68
Equal in Fats - 2.47
Equal in Carbs - 71.13
Equal in Water - 10.94
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
3
:
0
Wheat
Wheat
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +29.4%
Contains more Polyunsaturated fat +28.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +29.4%
Contains more Polyunsaturated fat +28.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Wheat Opinion
Net carbs 59.49g 71.13g Wheat
Protein 14.57g 13.68g Spelt
Fats 2.43g 2.47g Wheat
Carbs 70.19g 71.13g Wheat
Calories 338kcal 339kcal Wheat
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Wheat
Fiber 10.7g Spelt
Calcium 27mg 34mg Wheat
Iron 4.44mg 3.52mg Spelt
Magnesium 136mg 144mg Wheat
Phosphorus 401mg 508mg Wheat
Potassium 388mg 431mg Wheat
Sodium 8mg 2mg Wheat
Zinc 3.28mg 4.16mg Wheat
Copper 0.511mg 0.553mg Wheat
Manganese 2.983mg 3.012mg Wheat
Selenium 11.7µg 89.4µg Wheat
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.419mg Wheat
Vitamin B2 0.113mg 0.121mg Wheat
Vitamin B3 6.843mg 6.738mg Spelt
Vitamin B5 1.068mg 0.935mg Spelt
Vitamin B6 0.23mg 0.419mg Wheat
Folate 45µg 43µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.176mg Wheat
Threonine 0.443mg 0.366mg Spelt
Isoleucine 0.552mg 0.533mg Spelt
Leucine 1.07mg 0.934mg Spelt
Lysine 0.409mg 0.303mg Spelt
Methionine 0.258mg 0.221mg Spelt
Phenylalanine 0.737mg 0.681mg Spelt
Valine 0.681mg 0.594mg Spelt
Histidine 0.36mg 0.322mg Spelt
Saturated Fat 0.406g 0.454g Spelt
Monounsaturated Fat 0.445g 0.344g Spelt
Polyunsaturated fat 1.258g 0.978g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
119%
Spelt
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
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. 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.