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 for 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.536mg | 106% |
| Copper | 0.511mg | 0.101mg | 46% |
| Phosphorus | 401mg | 98mg | 43% |
| Fiber | 10.7g | 2.7g | 32% |
| Magnesium | 136mg | 23mg | 27% |
| Zinc | 3.28mg | 0.74mg | 23% |
| Sodium | 8mg | 490mg | 21% |
| Selenium | 11.7µg | 22µg | 19% |
| Folate | 45µg | 111µg | 17% |
| Vitamin B1 | 0.364mg | 0.533mg | 14% |
| Vitamin B3 | 6.843mg | 4.78mg | 13% |
| Calcium | 27mg | 144mg | 12% |
| Protein | 14.57g | 8.85g | 11% |
| Vitamin B6 | 0.23mg | 0.087mg | 11% |
| Vitamin B5 | 1.068mg | 0.536mg | 11% |
| Vitamin B2 | 0.113mg | 0.243mg | 10% |
| Iron | 4.44mg | 3.61mg | 10% |
| Potassium | 388mg | 126mg | 8% |
| Starch | 53.92g | 37.17g | 7% |
| Carbs | 70.19g | 49.42g | 7% |
| Calories | 338kcal | 266kcal | 4% |
| Vitamin E | 0.79mg | 0.22mg | 4% |
| Fructose | 0.24g | 2.43g | 3% |
| Vitamin K | 3.6µg | 0.2µg | 3% |
| Choline | 14.6mg | 3% | |
| Polyunsaturated fat | 1.258g | 1.602g | 2% |
| Fats | 2.43g | 3.33g | 1% |
| Saturated fat | 0.406g | 0.698g | 1% |
| Net carbs | 59.49g | 46.72g | N/A |
| Sugar | 6.82g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| Monounsaturated fat | 0.445g | 0.599g | 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% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.065g | 0.166g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
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