Spelt vs. Flour — In-Depth Nutrition Comparison
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Differences between spelt and flour
- Spelt is higher in manganese, phosphorus, copper, fiber, magnesium, and zinc; however, flour is richer in selenium, vitamin B1, folate, and vitamin B2.
- Spelt's daily need coverage for manganese is 100% higher.
- Spelt has 6 times more magnesium than flour. While spelt has 136mg of magnesium, flour has only 22mg.
The food types used in this comparison are Spelt, uncooked and Wheat flour, white, all-purpose, enriched, bleached.
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 MagnesiumMagnesium | +518.2% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +262.6% |
| Contains more CopperCopper | +254.9% |
| Contains more ZincZinc | +368.6% |
| Contains more PhosphorusPhosphorus | +271.3% |
| Contains more ManganeseManganese | +337.4% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +189.7% |
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 | +1216.7% |
| Contains more Vitamin B3Vitamin B3 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +143.8% |
| Contains more Vitamin B6Vitamin B6 | +422.7% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more Vitamin B1Vitamin B1 | +115.7% |
| Contains more Vitamin B2Vitamin B2 | +337.2% |
| Contains more FolateFolate | +306.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.682mg | 100% |
| Phosphorus | 401mg | 108mg | 42% |
| Copper | 0.511mg | 0.144mg | 41% |
| Selenium | 11.7µg | 33.9µg | 40% |
| Vitamin B1 | 0.364mg | 0.785mg | 35% |
| Folate | 45µg | 183µg | 35% |
| Fiber | 10.7g | 2.7g | 32% |
| Vitamin B2 | 0.113mg | 0.494mg | 29% |
| Magnesium | 136mg | 22mg | 27% |
| Zinc | 3.28mg | 0.7mg | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B6 | 0.23mg | 0.044mg | 14% |
| Vitamin B5 | 1.068mg | 0.438mg | 13% |
| Potassium | 388mg | 107mg | 8% |
| Protein | 14.57g | 10.33g | 8% |
| Polyunsaturated fat | 1.258g | 0.413g | 6% |
| Vitamin B3 | 6.843mg | 5.904mg | 6% |
| Vitamin E | 0.79mg | 0.06mg | 5% |
| Vitamin K | 3.6µg | 0.3µg | 3% |
| Iron | 4.44mg | 4.64mg | 2% |
| Choline | 10.4mg | 2% | |
| Carbs | 70.19g | 76.31g | 2% |
| Fats | 2.43g | 0.98g | 2% |
| Saturated fat | 0.406g | 0.155g | 1% |
| Monounsaturated fat | 0.445g | 0.087g | 1% |
| Calories | 338kcal | 364kcal | 1% |
| Calcium | 27mg | 15mg | 1% |
| Net carbs | 59.49g | 73.61g | N/A |
| Sugar | 6.82g | 0.27g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Tryptophan | 0.132mg | 0.127mg | 0% |
| Threonine | 0.443mg | 0.281mg | 0% |
| Isoleucine | 0.552mg | 0.357mg | 0% |
| Leucine | 1.07mg | 0.71mg | 0% |
| Lysine | 0.409mg | 0.228mg | 0% |
| Methionine | 0.258mg | 0.183mg | 0% |
| Phenylalanine | 0.737mg | 0.52mg | 0% |
| Valine | 0.681mg | 0.415mg | 0% |
| Histidine | 0.36mg | 0.23mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41% |
| Contains more FatsFats | +148% |
| Contains more OtherOther | +289.1% |
~equal in
Carbs
~76.31g
~equal in
Water
~11.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +411.5% |
| Contains more Poly. FatPolyunsaturated fat | +204.6% |
| Contains less Sat. FatSaturated fat | -61.8% |