Spelt vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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Significant differences between spelt and wheat flour, whole-grain
- Spelt is richer in vitamin B3, copper, iron, vitamin B5, phosphorus, and zinc, while wheat flour, whole-grain is higher in selenium, manganese, vitamin B6, and vitamin B1.
- Wheat flour, whole-grain covers your daily selenium needs 91% more than spelt.
- Spelt has 2 times more vitamin B5 than wheat flour, whole-grain. Spelt has 1.068mg of vitamin B5, while wheat flour, whole-grain has 0.603mg.
Specific food types used in this comparison are Spelt, uncooked and Wheat flour, whole-grain.
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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 IronIron | +23.3% |
| Contains more CopperCopper | +24.6% |
| Contains more ZincZinc | +26.2% |
| Contains more PhosphorusPhosphorus | +12.3% |
| Contains more CalciumCalcium | +25.9% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +428.2% |
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 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more Vitamin B1Vitamin B1 | +37.9% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B6Vitamin B6 | +77% |
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:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more OtherOther | +13.3% |
~equal in
Protein
~13.21g
~equal in
Fats
~2.5g
~equal in
Carbs
~71.97g
~equal in
Water
~10.74g
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
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains more Mono. FatMonounsaturated fat | +57.2% |
~equal in
Saturated fat
~0.43g
~equal in
Polyunsaturated fat
~1.167g
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:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +63.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +380% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~57.77g
~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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 11.7µg | 61.8µg | 91% |
| Manganese | 2.983mg | 4.067mg | 47% |
| Vitamin B6 | 0.23mg | 0.407mg | 14% |
| Vitamin B1 | 0.364mg | 0.502mg | 12% |
| Vitamin B3 | 6.843mg | 4.957mg | 12% |
| Iron | 4.44mg | 3.6mg | 11% |
| Copper | 0.511mg | 0.41mg | 11% |
| Vitamin B5 | 1.068mg | 0.603mg | 9% |
| Phosphorus | 401mg | 357mg | 6% |
| Zinc | 3.28mg | 2.6mg | 6% |
| Choline | 31.2mg | 6% | |
| Vitamin B2 | 0.113mg | 0.165mg | 4% |
| Protein | 14.57g | 13.21g | 3% |
| Starch | 53.92g | 57.77g | 2% |
| Potassium | 388mg | 363mg | 1% |
| Calcium | 27mg | 34mg | 1% |
| Vitamin K | 3.6µg | 1.9µg | 1% |
| Carbs | 70.19g | 71.97g | 1% |
| Vitamin E | 0.79mg | 0.71mg | 1% |
| Polyunsaturated fat | 1.258g | 1.167g | 1% |
| Calories | 338kcal | 340kcal | 0% |
| Fats | 2.43g | 2.5g | 0% |
| Net carbs | 59.49g | 61.27g | N/A |
| Magnesium | 136mg | 137mg | 0% |
| Sugar | 6.82g | 0.41g | N/A |
| Fiber | 10.7g | 10.7g | 0% |
| Sodium | 8mg | 2mg | 0% |
| Folate | 45µg | 44µg | 0% |
| Saturated fat | 0.406g | 0.43g | 0% |
| Monounsaturated fat | 0.445g | 0.283g | 0% |
| Tryptophan | 0.132mg | 0.174mg | 0% |
| Threonine | 0.443mg | 0.367mg | 0% |
| Isoleucine | 0.552mg | 0.443mg | 0% |
| Leucine | 1.07mg | 0.898mg | 0% |
| Lysine | 0.409mg | 0.359mg | 0% |
| Methionine | 0.258mg | 0.228mg | 0% |
| Phenylalanine | 0.737mg | 0.682mg | 0% |
| Valine | 0.681mg | 0.564mg | 0% |
| Histidine | 0.36mg | 0.357mg | 0% |
| Fructose | 0.24g | 0.05g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
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 lower in Sugar?
Wheat flour, whole-grain is lower in Sugar (difference - 6.41g)
Which food contains less Sodium?
Wheat flour, whole-grain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain is lower in glycemic index (difference - 63)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.024g)
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 minerals?
?
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.
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.