Spelt vs Khorasan wheat - In-Depth Nutrition Comparison
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How are Spelt and Khorasan wheat different?
- Spelt is richer in Manganese, Iron, Phosphorus, and Polyunsaturated fat, while Khorasan wheat is higher in Selenium, Vitamin B1, and Vitamin B2.
- Khorasan wheat covers your daily need of Selenium 127% more than Spelt.
- Spelt contains 2 times more Polyunsaturated fat than Khorasan wheat. Spelt contains 1.258g of Polyunsaturated fat, while Khorasan wheat contains 0.621g.
Spelt, uncooked and Wheat, KAMUT khorasan, uncooked types were used in this article.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+22.7%
Contains
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Iron
+17.8%
Contains
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Phosphorus
+10.2%
Contains
less
Sodium
-37.5%
Contains
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Zinc
+12.2%
Equal in Magnesium - 130
Equal in Phosphorus - 364
Equal in Potassium - 403
Equal in Copper - 0.506
Contains
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Calcium
+22.7%
Contains
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Iron
+17.8%
Contains
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Phosphorus
+10.2%
Contains
less
Sodium
-37.5%
Contains
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Zinc
+12.2%
Equal in Magnesium - 130
Equal in Phosphorus - 364
Equal in Potassium - 403
Equal in Copper - 0.506
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin E
+29.5%
Contains
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Vitamin B5
+12.5%
Contains
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Vitamin K
+100%
Contains
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Vitamin B1
+55.5%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B6
+12.6%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.375
Contains
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Vitamin E
+29.5%
Contains
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Vitamin B5
+12.5%
Contains
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Vitamin K
+100%
Contains
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Vitamin B1
+55.5%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B6
+12.6%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.375
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+14.1%
Equal in Protein - 14.54
Equal in Carbs - 70.58
Equal in Water - 11.07
Equal in Other - 1.68
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Contains
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Fats
+14.1%
Equal in Protein - 14.54
Equal in Carbs - 70.58
Equal in Water - 11.07
Equal in Other - 1.68
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+108.9%
Contains
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Polyunsaturated fat
+102.6%
Contains
less
Saturated Fat
-51.7%
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Saturated Fat:
0.196 g
Monounsaturated Fat:
0.213 g
Polyunsaturated fat:
0.621 g
Contains
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Monounsaturated Fat
+108.9%
Contains
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Polyunsaturated fat
+102.6%
Contains
less
Saturated Fat
-51.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+35.5%
Contains
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Fructose
+118.2%
Contains
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Maltose
+27.4%
Equal in Starch - 52.41
Equal in Sucrose - 0.55
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:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Contains
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Glucose
+35.5%
Contains
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Fructose
+118.2%
Contains
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Maltose
+27.4%
Equal in Starch - 52.41
Equal in Sucrose - 0.55
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 59.48g |
|
| Protein | 14.57g | 14.54g |
|
| Fats | 2.43g | 2.13g |
|
| Carbs | 70.19g | 70.58g |
|
| Calories | 338kcal | 337kcal |
|
| Starch | 53.92g | 52.41g |
|
| Fructose | 0.24g | 0.11g |
|
| Sugar | 6.82g | 7.84g |
|
| Fiber | 10.7g | 11.1g |
|
| Calcium | 27mg | 22mg |
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| Iron | 4.44mg | 3.77mg |
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| Magnesium | 136mg | 130mg |
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| Phosphorus | 401mg | 364mg |
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| Potassium | 388mg | 403mg |
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| Sodium | 8mg | 5mg |
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| Zinc | 3.28mg | 3.68mg |
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| Copper | 0.511mg | 0.506mg |
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| Vitamin A | 10IU | 10IU | |
| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.79mg | 0.61mg |
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| Vitamin B1 | 0.364mg | 0.566mg |
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| Vitamin B2 | 0.113mg | 0.184mg |
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| Vitamin B3 | 6.843mg | 6.375mg |
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| Vitamin B5 | 1.068mg | 0.949mg |
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| Vitamin B6 | 0.23mg | 0.259mg |
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| Folate | 45µg |
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| Vitamin K | 3.6µg | 1.8µg |
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| Tryptophan | 0.132mg | 0.13mg |
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| Threonine | 0.443mg | 0.442mg |
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| Isoleucine | 0.552mg | 0.566mg |
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| Leucine | 1.07mg | 1.112mg |
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| Lysine | 0.409mg | 0.416mg |
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| Methionine | 0.258mg | 0.251mg |
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| Phenylalanine | 0.737mg | 0.772mg |
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| Valine | 0.681mg | 0.687mg |
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| Histidine | 0.36mg | 0.379mg |
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| Trans Fat | 0.005g |
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| Saturated Fat | 0.406g | 0.196g |
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| Monounsaturated Fat | 0.445g | 0.213g |
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| Polyunsaturated fat | 1.258g | 0.621g |
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| Omega-3 - ALA | 0.065g | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
36%
Minerals Daily Need Coverage Score
92%
88%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 23)
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 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.