Spelt vs. Wheat flour, whole-grain, soft wheat — In-Depth Nutrition Comparison
Compare
How are spelt and wheat flour, whole-grain, soft wheat different?
- Spelt is higher in phosphorus, vitamin B3, iron, and vitamin B1; however, wheat flour, whole-grain, soft wheat is richer in manganese, fiber, and vitamin B2.
- Daily need coverage for manganese for wheat flour, whole-grain, soft wheat is 18% higher.
- Spelt contains 7 times more sugar than wheat flour, whole-grain, soft wheat. While spelt contains 6.82g of sugar, wheat flour, whole-grain, soft wheat contains only 1.02g.
Spelt, uncooked and Wheat flour, whole-grain, soft wheat are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +16.2% |
| Contains more IronIron | +19.7% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains more CalciumCalcium | +22.2% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +13.9% |
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 | +49.1% |
| Contains more Vitamin B1Vitamin B1 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +28% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more FolateFolate | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +66.4% |
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:
9.61 g
Fats:
1.95 g
Carbs:
74.48 g
Water:
12.42 g
Other:
1.54 g
| Contains more ProteinProtein | +51.6% |
| Contains more FatsFats | +24.6% |
| Contains more OtherOther | +16.2% |
| Contains more WaterWater | +12.7% |
~equal in
Carbs
~74.48g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Starch | 53.92g | 22% | |
| Manganese | 2.983mg | 3.399mg | 18% |
| Phosphorus | 401mg | 323mg | 11% |
| Protein | 14.57g | 9.61g | 10% |
| Fiber | 10.7g | 13.1g | 10% |
| Vitamin B3 | 6.843mg | 5.347mg | 9% |
| Iron | 4.44mg | 3.71mg | 9% |
| Vitamin B2 | 0.113mg | 0.188mg | 6% |
| Vitamin B1 | 0.364mg | 0.297mg | 6% |
| Choline | 31.2mg | 6% | |
| Magnesium | 136mg | 117mg | 5% |
| Copper | 0.511mg | 0.475mg | 4% |
| Folate | 45µg | 28µg | 4% |
| Zinc | 3.28mg | 2.96mg | 3% |
| Vitamin B6 | 0.23mg | 0.191mg | 3% |
| Vitamin E | 0.79mg | 0.53mg | 2% |
| Selenium | 11.7µg | 12.7µg | 2% |
| Vitamin K | 3.6µg | 1.9µg | 1% |
| Calcium | 27mg | 33mg | 1% |
| Carbs | 70.19g | 74.48g | 1% |
| Polyunsaturated fat | 1.258g | 1.167g | 1% |
| Fats | 2.43g | 1.95g | 1% |
| Vitamin B5 | 1.068mg | 1.011mg | 1% |
| Calories | 338kcal | 332kcal | 0% |
| Net carbs | 59.49g | 61.38g | N/A |
| Potassium | 388mg | 394mg | 0% |
| Sugar | 6.82g | 1.02g | N/A |
| Sodium | 8mg | 3mg | 0% |
| Saturated fat | 0.406g | 0.43g | 0% |
| Monounsaturated fat | 0.445g | 0.283g | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
29%
Minerals Daily Need Coverage Score
119%
116%
Comparison summary
Which food is lower in Sugar?
Wheat flour, whole-grain, soft wheat is lower in Sugar (difference - 5.8g)
Which food contains less Sodium?
Wheat flour, whole-grain, soft wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat 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 is richer in vitamins?
Spelt is relatively richer in vitamins
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.