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  6. Spelt vs. Wheat gluten

Spelt vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between Spelt and Wheat gluten

  • Spelt has more Vitamin B3, Fiber, Copper, Vitamin B1, Magnesium, Zinc, Vitamin B5, Phosphorus, and Vitamin B6, however, Wheat gluten is richer in Selenium.
  • Wheat gluten's daily need coverage for Selenium is 51% more.

The food varieties used in the comparison are Spelt, uncooked and Vital wheat gluten.

Infographic

Spelt vs Wheat gluten 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
7
:
3
Wheat gluten
Wheat gluten
Contains more Magnesium +444%
Contains more Phosphorus +54.2%
Contains more Potassium +288%
Contains less Sodium -72.4%
Contains more Zinc +285.9%
Contains more Copper +180.8%
Contains more Calcium +425.9%
Contains more Iron +17.1%
Contains more Selenium +239.3%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +444%
Contains more Phosphorus +54.2%
Contains more Potassium +288%
Contains less Sodium -72.4%
Contains more Zinc +285.9%
Contains more Copper +180.8%
Contains more Calcium +425.9%
Contains more Iron +17.1%
Contains more Selenium +239.3%

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
9
:
1
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Wheat gluten
Wheat gluten
Contains more Fats +31.4%
Contains more Carbs +409%
Contains more Water +34.4%
Contains more Other +79%
Contains more Protein +415.9%
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 gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +31.4%
Contains more Carbs +409%
Contains more Water +34.4%
Contains more Other +79%
Contains more Protein +415.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +185.3%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -33%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +185.3%
Contains more Polyunsaturated fat +55.3%
Contains less Saturated Fat -33%

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 gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Wheat gluten Opinion
Net carbs 59.49g 13.19g Spelt
Protein 14.57g 75.16g Wheat gluten
Fats 2.43g 1.85g Spelt
Carbs 70.19g 13.79g Spelt
Calories 338kcal 370kcal Wheat gluten
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0g Wheat gluten
Fiber 10.7g 0.6g Spelt
Calcium 27mg 142mg Wheat gluten
Iron 4.44mg 5.2mg Wheat gluten
Magnesium 136mg 25mg Spelt
Phosphorus 401mg 260mg Spelt
Potassium 388mg 100mg Spelt
Sodium 8mg 29mg Spelt
Zinc 3.28mg 0.85mg Spelt
Copper 0.511mg 0.182mg Spelt
Manganese 2.983mg Spelt
Selenium 11.7µg 39.7µg Wheat gluten
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0mg Spelt
Vitamin B1 0.364mg 0mg Spelt
Vitamin B2 0.113mg 0mg Spelt
Vitamin B3 6.843mg 0mg Spelt
Vitamin B5 1.068mg 0mg Spelt
Vitamin B6 0.23mg 0mg Spelt
Folate 45µg 0µg Spelt
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0.272g Wheat gluten
Monounsaturated Fat 0.445g 0.156g Spelt
Polyunsaturated fat 1.258g 0.81g 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 gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
119%
Spelt
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.134g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.