Spelt vs. White Bread — In-Depth Nutrition Comparison
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How are Spelt and White Bread different?
- Spelt is higher in Manganese, Copper, Phosphorus, Fiber, Magnesium, and Zinc, however, White Bread is richer in Selenium, Folate, and Vitamin B1.
- Daily need coverage for Manganese from Spelt is 106% higher.
- Spelt contains 6 times more Magnesium than White Bread. While Spelt contains 136mg of Magnesium, White Bread contains only 23mg.
- Spelt has less Sodium.
Spelt, uncooked and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.
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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 | +491.3% |
| Contains more PotassiumPotassium | +207.9% |
| Contains more IronIron | +23% |
| Contains more CopperCopper | +405.9% |
| Contains more ZincZinc | +343.2% |
| Contains more PhosphorusPhosphorus | +309.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +456.5% |
| Contains more CalciumCalcium | +433.3% |
| Contains more SeleniumSelenium | +88% |
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 AVitamin A | +900% |
| Contains more Vitamin EVitamin E | +259.1% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +164.4% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more Vitamin B1Vitamin B1 | +46.4% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more FolateFolate | +146.7% |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +64.6% |
| Contains more CarbsCarbs | +42% |
| Contains more FatsFats | +37% |
| Contains more WaterWater | +230.5% |
| Contains more OtherOther | +10.6% |
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
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated Fat | -41.8% |
| Contains more Mono. FatMonounsaturated Fat | +34.6% |
| Contains more Poly. FatPolyunsaturated fat | +27.3% |
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +45.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +208.4% |
| Contains more GlucoseGlucose | +86.9% |
| Contains more FructoseFructose | +912.5% |
~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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 266kcal |
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| Protein | 14.57g | 8.85g |
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| Fats | 2.43g | 3.33g |
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| Net carbs | 59.49g | 46.72g |
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| Carbs | 70.19g | 49.42g |
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| Magnesium | 136mg | 23mg |
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| Calcium | 27mg | 144mg |
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| Potassium | 388mg | 126mg |
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| Iron | 4.44mg | 3.61mg |
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| Sugar | 6.82g | 5.67g |
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| Fiber | 10.7g | 2.7g |
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| Copper | 0.511mg | 0.101mg |
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| Zinc | 3.28mg | 0.74mg |
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| Starch | 53.92g | 37.17g |
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| Phosphorus | 401mg | 98mg |
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| Sodium | 8mg | 490mg |
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| Vitamin A | 10IU | 1IU |
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| Vitamin E | 0.79mg | 0.22mg |
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| Manganese | 2.983mg | 0.536mg |
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| Selenium | 11.7µg | 22µg |
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| Vitamin B1 | 0.364mg | 0.533mg |
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| Vitamin B2 | 0.113mg | 0.243mg |
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| Vitamin B3 | 6.843mg | 4.78mg |
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| Vitamin B5 | 1.068mg | 0.536mg |
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| Vitamin B6 | 0.23mg | 0.087mg |
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| Vitamin K | 3.6µg | 0.2µg |
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| Folate | 45µg | 111µg |
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| Trans Fat | 0.027g |
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| Choline | 14.6mg |
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| Saturated Fat | 0.406g | 0.698g |
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| Monounsaturated Fat | 0.445g | 0.599g |
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| Polyunsaturated fat | 1.258g | 1.602g |
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| Tryptophan | 0.132mg |
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| Threonine | 0.443mg |
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| Isoleucine | 0.552mg |
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| Leucine | 1.07mg |
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| Lysine | 0.409mg |
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| Methionine | 0.258mg |
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| Phenylalanine | 0.737mg |
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| Valine | 0.681mg |
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| Histidine | 0.36mg |
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| Fructose | 0.24g | 2.43g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - ALA | 0.065g | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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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%
33%
Minerals Daily Need Coverage Score
119%
56%
Comparison summary
Which food is lower in Sugar?
White Bread is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Spelt is relatively richer in minerals
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 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.