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  6. Spelt vs. Wheat Bread

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
Infographic link

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
Spelt
2
:
8
Wheat Bread
Wheat Bread
Contains less Sodium -99.2%
Contains more Calcium +1550%
Contains more Iron +144.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +25.3%
Contains more Potassium +55.9%
Contains more Zinc +17.6%
Contains more Manganese +26.2%
Contains more Selenium +735%
Equal in Copper - 0.198
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -99.2%
Contains more Calcium +1550%
Contains more Iron +144.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +25.3%
Contains more Potassium +55.9%
Contains more Zinc +17.6%
Contains more Manganese +26.2%
Contains more Selenium +735%
Equal in Copper - 0.198

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
Spelt
2
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.2%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B6 +91.3%
Contains more Folate +561.5%
Equal in Vitamin E - 0.24
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Wheat Bread
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 C +∞%
Contains more Vitamin B1 +326.2%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +143.2%
Contains more Vitamin B6 +91.3%
Contains more Folate +561.5%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +174.7%
Contains more Protein +135.6%
Contains more Fats +402.4%
Contains more Carbs +110.9%
Contains more Other +326.2%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Wheat Bread
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 Water +174.7%
Contains more Protein +135.6%
Contains more Fats +402.4%
Contains more Carbs +110.9%
Contains more Other +326.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Wheat Bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
38%
Wheat Bread
Minerals Daily Need Coverage Score
45%
Spelt
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.989g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.