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Spelt vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between spelt and wheat Bread?

  • Spelt has less selenium, iron, vitamin B1, vitamin B2, vitamin B3, folate, calcium, manganese, and vitamin B6 than wheat Bread.
  • Wheat Bread's daily need coverage for selenium is 53% higher.
  • Spelt contains less sodium.

We used Spelt, cooked and Bread, wheat, toasted types in this comparison.

Infographic

Spelt vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +144.9%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +25.3%
Contains more ManganeseManganese +26.2%
Contains more SeleniumSelenium +735%
~equal in Copper ~0.198mg

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.
Spelt
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +326.2%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +143.2%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more FolateFolate +561.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Wheat Bread DV% diff.
Selenium 4µg 33.4µg 53%
Iron 1.67mg 4.09mg 30%
Vitamin B1 0.103mg 0.439mg 28%
Vitamin B2 0.03mg 0.382mg 27%
Sodium 5mg 601mg 26%
Vitamin B3 2.57mg 6.25mg 23%
Folate 13µg 86µg 18%
Calcium 10mg 165mg 16%
Protein 5.5g 12.96g 15%
Manganese 1.091mg 1.377mg 12%
Polyunsaturated fat 1.72g 11%
Carbs 26.44g 55.77g 10%
Vitamin B5 0.456mg 9%
Calories 127kcal 313kcal 9%
Starch 19.57g 8%
Vitamin B6 0.08mg 0.153mg 6%
Fats 0.85g 4.27g 5%
Phosphorus 150mg 188mg 5%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 4%
Choline 22.1mg 4%
Monounsaturated fat 1.019g 3%
Fiber 3.9g 4.7g 3%
Potassium 143mg 223mg 2%
Magnesium 49mg 59mg 2%
Copper 0.215mg 0.198mg 2%
Zinc 1.25mg 1.47mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 22.54g 51.07g N/A
Sugar 6.42g N/A
Vitamin E 0.26mg 0.24mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +174.7%
Contains more ProteinProtein +135.6%
Contains more FatsFats +402.4%
Contains more CarbsCarbs +110.9%
Contains more OtherOther +326.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Wheat 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.