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  6. Spelt vs. Khorasan wheat

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

Spelt vs Khorasan 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
6
:
4
Khorasan wheat
Khorasan wheat
Contains more Calcium +22.7%
Contains more Iron +17.8%
Contains more Phosphorus +10.2%
Contains less Sodium -37.5%
Contains more Zinc +12.2%
Contains more Selenium +596.6%
Equal in Magnesium - 130
Equal in Phosphorus - 364
Equal in Potassium - 403
Equal in Copper - 0.506
Equal in Manganese - 2.735
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +22.7%
Contains more Iron +17.8%
Contains more Phosphorus +10.2%
Contains less Sodium -37.5%
Contains more Zinc +12.2%
Contains more Selenium +596.6%
Equal in Magnesium - 130
Equal in Phosphorus - 364
Equal in Potassium - 403
Equal in Copper - 0.506
Equal in Manganese - 2.735

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
:
3
Khorasan wheat
Khorasan wheat
Contains more Vitamin E +29.5%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +100%
Contains more Vitamin B1 +55.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B6 +12.6%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.375
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin E +29.5%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +100%
Contains more Vitamin B1 +55.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B6 +12.6%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Fats +14.1%
Equal in Protein - 14.54
Equal in Carbs - 70.58
Equal in Water - 11.07
Equal in Other - 1.68
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more 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
Spelt
Spelt
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +108.9%
Contains more Polyunsaturated fat +102.6%
Contains less Saturated Fat -51.7%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +108.9%
Contains more Polyunsaturated fat +102.6%
Contains less Saturated Fat -51.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Khorasan wheat
Khorasan wheat
Contains more Glucose +35.5%
Contains more Fructose +118.2%
Contains more Maltose +27.4%
Equal in Starch - 52.41
Equal in Sucrose - 0.55
Spelt
89% 8%
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
Khorasan wheat
87% 11%
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 Glucose +35.5%
Contains more Fructose +118.2%
Contains more Maltose +27.4%
Equal in Starch - 52.41
Equal in Sucrose - 0.55

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Khorasan wheat Opinion
Net carbs 59.49g 59.48g Spelt
Protein 14.57g 14.54g Spelt
Fats 2.43g 2.13g Spelt
Carbs 70.19g 70.58g Khorasan wheat
Calories 338kcal 337kcal Spelt
Starch 53.92g 52.41g Spelt
Fructose 0.24g 0.11g Spelt
Sugar 6.82g 7.84g Spelt
Fiber 10.7g 11.1g Khorasan wheat
Calcium 27mg 22mg Spelt
Iron 4.44mg 3.77mg Spelt
Magnesium 136mg 130mg Spelt
Phosphorus 401mg 364mg Spelt
Potassium 388mg 403mg Khorasan wheat
Sodium 8mg 5mg Khorasan wheat
Zinc 3.28mg 3.68mg Khorasan wheat
Copper 0.511mg 0.506mg Spelt
Manganese 2.983mg 2.735mg Spelt
Selenium 11.7µg 81.5µg Khorasan wheat
Vitamin A 10IU 10IU
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.79mg 0.61mg Spelt
Vitamin B1 0.364mg 0.566mg Khorasan wheat
Vitamin B2 0.113mg 0.184mg Khorasan wheat
Vitamin B3 6.843mg 6.375mg Spelt
Vitamin B5 1.068mg 0.949mg Spelt
Vitamin B6 0.23mg 0.259mg Khorasan wheat
Folate 45µg Spelt
Vitamin K 3.6µg 1.8µg Spelt
Tryptophan 0.132mg 0.13mg Spelt
Threonine 0.443mg 0.442mg Spelt
Isoleucine 0.552mg 0.566mg Khorasan wheat
Leucine 1.07mg 1.112mg Khorasan wheat
Lysine 0.409mg 0.416mg Khorasan wheat
Methionine 0.258mg 0.251mg Spelt
Phenylalanine 0.737mg 0.772mg Khorasan wheat
Valine 0.681mg 0.687mg Khorasan wheat
Histidine 0.36mg 0.379mg Khorasan wheat
Trans Fat 0.005g Spelt
Saturated Fat 0.406g 0.196g Khorasan wheat
Monounsaturated Fat 0.445g 0.213g Spelt
Polyunsaturated fat 1.258g 0.621g Spelt
Omega-3 - ALA 0.065g 0.048g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
119%
Spelt
150%
Khorasan wheat

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Khorasan wheat
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.