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 for 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 has a higher glycemic index (63) than khorasan wheat (40).
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +55.5% |
| Contains more Vitamin B2Vitamin B2 | +62.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 11.7µg | 81.5µg | 127% |
| Vitamin B1 | 0.364mg | 0.566mg | 17% |
| Manganese | 2.983mg | 2.735mg | 11% |
| Folate | 45µg | 11% | |
| Iron | 4.44mg | 3.77mg | 8% |
| Vitamin B2 | 0.113mg | 0.184mg | 5% |
| Phosphorus | 401mg | 364mg | 5% |
| Choline | 25.8mg | 5% | |
| Polyunsaturated fat | 1.258g | 0.621g | 4% |
| Zinc | 3.28mg | 3.68mg | 4% |
| Vitamin B3 | 6.843mg | 6.375mg | 3% |
| Vitamin B6 | 0.23mg | 0.259mg | 2% |
| Vitamin K | 3.6µg | 1.8µg | 2% |
| Vitamin B5 | 1.068mg | 0.949mg | 2% |
| Fiber | 10.7g | 11.1g | 2% |
| Starch | 53.92g | 52.41g | 1% |
| Calcium | 27mg | 22mg | 1% |
| Vitamin E | 0.79mg | 0.61mg | 1% |
| Magnesium | 136mg | 130mg | 1% |
| Saturated fat | 0.406g | 0.196g | 1% |
| Monounsaturated fat | 0.445g | 0.213g | 1% |
| Copper | 0.511mg | 0.506mg | 1% |
| Calories | 338kcal | 337kcal | 0% |
| Protein | 14.57g | 14.54g | 0% |
| Fats | 2.43g | 2.13g | 0% |
| Carbs | 70.19g | 70.58g | 0% |
| Net carbs | 59.49g | 59.48g | N/A |
| Potassium | 388mg | 403mg | 0% |
| Sugar | 6.82g | 7.84g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.132mg | 0.13mg | 0% |
| Threonine | 0.443mg | 0.442mg | 0% |
| Isoleucine | 0.552mg | 0.566mg | 0% |
| Leucine | 1.07mg | 1.112mg | 0% |
| Lysine | 0.409mg | 0.416mg | 0% |
| Methionine | 0.258mg | 0.251mg | 0% |
| Phenylalanine | 0.737mg | 0.772mg | 0% |
| Valine | 0.681mg | 0.687mg | 0% |
| Histidine | 0.36mg | 0.379mg | 0% |
| Fructose | 0.24g | 0.11g | 0% |
| Omega-3 - ALA | 0.065g | 0.048g | N/A |
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