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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.

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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 Potassium +74%
Contains more Magnesium +130.5%
Contains more Copper +158.1%
Contains more Zinc +123.1%
Contains more Phosphorus +113.3%
Contains less Sodium -98.7%
Contains more Calcium +511.1%
Equal in Iron - 4.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +74%
Contains more Magnesium +130.5%
Contains more Copper +158.1%
Contains more Zinc +123.1%
Contains more Phosphorus +113.3%
Contains less Sodium -98.7%
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 Vitamin K +58.3%
Contains more Folate +91.1%
Equal in Vitamin B3 - 6.25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 Vitamin K +58.3%
Contains more Folate +91.1%
Equal in Vitamin B3 - 6.25

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
87%
Spelt
78%
Bread
Carbohydrates
70%
Spelt
56%
Bread
Fats
11%
Spelt
20%
Bread

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Bread
Bread contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Bread Opinion
Calories 338 313 Spelt
Protein 14.57 12.96 Spelt
Fats 2.43 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 70.19 55.77 Spelt
Cholesterol 0 0
Vitamin D 0 Bread
Iron 4.44 4.09 Spelt
Calcium 27 165 Bread
Potassium 388 223 Spelt
Magnesium 136 59 Spelt
Sugars 6.82 6.42 Bread
Fiber 10.7 4.7 Spelt
Copper 0.511 0.198 Spelt
Zinc 3.28 1.47 Spelt
Starch 53.92 Spelt
Phosphorus 401 188 Spelt
Sodium 8 601 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.24 Spelt
Vitamin D 0 Bread
Vitamin B1 0.364 0.439 Bread
Vitamin B2 0.113 0.382 Bread
Vitamin B3 6.843 6.25 Spelt
Vitamin B5 1.068 0.456 Spelt
Vitamin B6 0.23 0.153 Spelt
Vitamin B12 0 0
Vitamin K 3.6 5.7 Bread
Folate 45 86 Bread
Trans Fat
Saturated Fat 0.406 0.989 Spelt
Monounsaturated Fat 0.445 1.019 Bread
Polyunsaturated fat 1.258 1.72 Bread
Tryptophan 0.132 0.092 Spelt
Threonine 0.443 0.299 Spelt
Isoleucine 0.552 0.258 Spelt
Leucine 1.07 0.461 Spelt
Lysine 0.409 0.215 Spelt
Methionine 0.258 0.105 Spelt
Phenylalanine 0.737 0.315 Spelt
Valine 0.681 0.31 Spelt
Histidine 0.36 0.15 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.