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  6. Spelt vs. Flour

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

Spelt vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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%
~equal in Iron ~4.64mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Spelt
Spelt
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Flour 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%
Protein 14.57g 10.33g 8%
Potassium 388mg 107mg 8%
Vitamin B3 6.843mg 5.904mg 6%
Polyunsaturated fat 1.258g 0.413g 6%
Vitamin E 0.79mg 0.06mg 5%
Omega-3 (ALA) 0.065g 4%
Vitamin K 3.6µg 0.3µg 3%
Fats 2.43g 0.98g 2%
Carbs 70.19g 76.31g 2%
Iron 4.44mg 4.64mg 2%
Choline 10.4mg 2%
Calories 338kcal 364kcal 1%
Calcium 27mg 15mg 1%
Saturated fat 0.406g 0.155g 1%
Monounsaturated fat 0.445g 0.087g 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 232kcal 352kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 4.2 3.2 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +41%
Contains more FatsFats +148%
~equal in Carbs ~76.31g
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +411.5%
Contains more Poly. FatPolyunsaturated fat +204.6%
Contains less Sat. FatSaturated fat -61.8%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.