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Spelt vs Bread - In-Depth Nutrition Comparison

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A recap on differences between Spelt and Bread

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, and Zinc, however Bread is higher in Selenium, Vitamin B2, and Calcium.
  • Spelt covers your daily Manganese needs 70% more than Bread.
  • Bread contains 3 times less Copper than Spelt. Spelt contains 0.511mg of Copper, while Bread contains 0.198mg.
  • Spelt has less Sodium.

Food varieties used in this article are Spelt, uncooked and Bread, wheat, toasted.

Infographic

Spelt vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
1
Bread
Contains more Magnesium +130.5%
Contains more Phosphorus +113.3%
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Zinc +123.1%
Contains more Copper +158.1%
Contains more Calcium +511.1%
Equal in Iron - 4.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +130.5%
Contains more Phosphorus +113.3%
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Zinc +123.1%
Contains more Copper +158.1%
Contains more Calcium +511.1%
Equal in Iron - 4.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
6
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Folate +91.1%
Contains more Vitamin K +58.3%
Equal in Vitamin B3 - 6.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +50.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +238.1%
Contains more Folate +91.1%
Contains more Vitamin K +58.3%
Equal in Vitamin B3 - 6.25

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Bread
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Bread Opinion
Net carbs 59.49g 51.07g Spelt
Protein 14.57g 12.96g Spelt
Fats 2.43g 4.27g Bread
Carbs 70.19g 55.77g Spelt
Calories 338kcal 313kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 6.42g Bread
Fiber 10.7g 4.7g Spelt
Calcium 27mg 165mg Bread
Iron 4.44mg 4.09mg Spelt
Magnesium 136mg 59mg Spelt
Phosphorus 401mg 188mg Spelt
Potassium 388mg 223mg Spelt
Sodium 8mg 601mg Spelt
Zinc 3.28mg 1.47mg Spelt
Copper 0.511mg 0.198mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.24mg Spelt
Vitamin D IU 0IU Bread
Vitamin D µg 0µg Bread
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.364mg 0.439mg Bread
Vitamin B2 0.113mg 0.382mg Bread
Vitamin B3 6.843mg 6.25mg Spelt
Vitamin B5 1.068mg 0.456mg Spelt
Vitamin B6 0.23mg 0.153mg Spelt
Folate 45µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 5.7µg Bread
Tryptophan 0.132mg 0.092mg Spelt
Threonine 0.443mg 0.299mg Spelt
Isoleucine 0.552mg 0.258mg Spelt
Leucine 1.07mg 0.461mg Spelt
Lysine 0.409mg 0.215mg Spelt
Methionine 0.258mg 0.105mg Spelt
Phenylalanine 0.737mg 0.315mg Spelt
Valine 0.681mg 0.31mg Spelt
Histidine 0.36mg 0.15mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.989g Spelt
Monounsaturated Fat 0.445g 1.019g Bread
Polyunsaturated fat 1.258g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
38
Bread
Mineral Summary Score
92
Spelt
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
78%
Bread
Carbohydrates
70%
Spelt
56%
Bread
Fats
11%
Spelt
20%
Bread

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.583g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Bread
Bread is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.