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.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +22.7% |
| Contains more IronIron | +17.8% |
| Contains more ZincZinc | +12.2% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +596.6% |
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.
| Contains more Vitamin EVitamin E | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +12.5% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +55.5% |
| Contains more Vitamin B2Vitamin B2 | +62.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +14.1% |
~equal in
Protein
~14.54g
~equal in
Carbs
~70.58g
~equal in
Water
~11.07g
~equal in
Other
~1.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.406 g
Monounsaturated Fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated Fat:
Sat. Fat
0.196 g
Monounsaturated Fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated Fat | +108.9% |
| Contains more Poly. FatPolyunsaturated fat | +102.6% |
| Contains less Sat. FatSaturated Fat | -51.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more GlucoseGlucose | +35.5% |
| Contains more FructoseFructose | +118.2% |
| Contains more MaltoseMaltose | +27.4% |
~equal in
Starch
~52.41g
~equal in
Sucrose
~0.55g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 |
| Calories | 338kcal | 337kcal |
|
| Protein | 14.57g | 14.54g |
|
| Fats | 2.43g | 2.13g |
|
| Net carbs | 59.49g | 59.48g |
|
| Carbs | 70.19g | 70.58g |
|
| Magnesium | 136mg | 130mg |
|
| Calcium | 27mg | 22mg |
|
| Potassium | 388mg | 403mg |
|
| Iron | 4.44mg | 3.77mg |
|
| Sugar | 6.82g | 7.84g |
|
| Fiber | 10.7g | 11.1g |
|
| Copper | 0.511mg | 0.506mg |
|
| Zinc | 3.28mg | 3.68mg |
|
| Starch | 53.92g | 52.41g |
|
| Phosphorus | 401mg | 364mg |
|
| Sodium | 8mg | 5mg |
|
| Vitamin A | 10IU | 10IU | |
| Vitamin A | 0µg | 1µg |
|
| Vitamin E | 0.79mg | 0.61mg |
|
| Manganese | 2.983mg | 2.735mg |
|
| Selenium | 11.7µg | 81.5µg |
|
| Vitamin B1 | 0.364mg | 0.566mg |
|
| Vitamin B2 | 0.113mg | 0.184mg |
|
| Vitamin B3 | 6.843mg | 6.375mg |
|
| Vitamin B5 | 1.068mg | 0.949mg |
|
| Vitamin B6 | 0.23mg | 0.259mg |
|
| Vitamin K | 3.6µg | 1.8µg |
|
| Folate | 45µg |
|
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| Trans Fat | 0.005g |
|
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| Choline | 25.8mg |
|
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| Saturated Fat | 0.406g | 0.196g |
|
| Monounsaturated Fat | 0.445g | 0.213g |
|
| Polyunsaturated fat | 1.258g | 0.621g |
|
| Tryptophan | 0.132mg | 0.13mg |
|
| Threonine | 0.443mg | 0.442mg |
|
| Isoleucine | 0.552mg | 0.566mg |
|
| Leucine | 1.07mg | 1.112mg |
|
| Lysine | 0.409mg | 0.416mg |
|
| Methionine | 0.258mg | 0.251mg |
|
| Phenylalanine | 0.737mg | 0.772mg |
|
| Valine | 0.681mg | 0.687mg |
|
| Histidine | 0.36mg | 0.379mg |
|
| Fructose | 0.24g | 0.11g |
|
| 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 Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
35%
Minerals Daily Need Coverage Score
119%
150%
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.