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Spelt vs Flax - In-Depth Nutrition Comparison

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Significant differences between Spelt and Flax

  • Spelt is richer in Vitamin B3, and Manganese, while Flax is higher in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Calcium, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 107% more than Spelt.
  • Spelt has 2 times more Vitamin B3 than Flax. Spelt has 6.843mg of Vitamin B3, while Flax has 3.08mg.

Specific food types used in this comparison are Spelt, uncooked and Seeds, flaxseed.

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Spelt vs Flax 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
1
:
7
Flax
Contains less Sodium -73.3%
Contains more Iron +29.1%
Contains more Calcium +844.4%
Contains more Potassium +109.5%
Contains more Magnesium +188.2%
Contains more Copper +138.7%
Contains more Zinc +32.3%
Contains more Phosphorus +60.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -73.3%
Contains more Iron +29.1%
Contains more Calcium +844.4%
Contains more Potassium +109.5%
Contains more Magnesium +188.2%
Contains more Copper +138.7%
Contains more Zinc +32.3%
Contains more Phosphorus +60.1%

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
4
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Vitamin K +19.4%
Contains more Folate +93.3%
Equal in Vitamin B5 - 0.985
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin E +154.8%
Contains more Vitamin B3 +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +105.7%
Contains more Vitamin K +19.4%
Contains more Folate +93.3%
Equal in Vitamin B5 - 0.985

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
63
Flax
Mineral Summary Score
92
Spelt
181
Flax

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
110%
Flax
Carbohydrates
70%
Spelt
29%
Flax
Fats
11%
Spelt
195%
Flax

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 Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Flax
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 - 22mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.257g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.27g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Spelt Flax Opinion
Calories 338 534 Flax
Protein 14.57 18.29 Flax
Fats 2.43 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 70.19 28.88 Spelt
Cholesterol 0 0
Vitamin D 0 Flax
Iron 4.44 5.73 Flax
Calcium 27 255 Flax
Potassium 388 813 Flax
Magnesium 136 392 Flax
Sugar 6.82 1.55 Flax
Fiber 10.7 27.3 Flax
Copper 0.511 1.22 Flax
Zinc 3.28 4.34 Flax
Starch 53.92 Spelt
Phosphorus 401 642 Flax
Sodium 8 30 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.31 Spelt
Vitamin D 0 Flax
Vitamin B1 0.364 1.644 Flax
Vitamin B2 0.113 0.161 Flax
Vitamin B3 6.843 3.08 Spelt
Vitamin B5 1.068 0.985 Spelt
Vitamin B6 0.23 0.473 Flax
Vitamin B12 0 0
Vitamin K 3.6 4.3 Flax
Folate 45 87 Flax
Trans Fat
Saturated Fat 0.406 3.663 Spelt
Monounsaturated Fat 0.445 7.527 Flax
Polyunsaturated fat 1.258 28.73 Flax
Tryptophan 0.132 0.297 Flax
Threonine 0.443 0.766 Flax
Isoleucine 0.552 0.896 Flax
Leucine 1.07 1.235 Flax
Lysine 0.409 0.862 Flax
Methionine 0.258 0.37 Flax
Phenylalanine 0.737 0.957 Flax
Valine 0.681 1.072 Flax
Histidine 0.36 0.472 Flax
Fructose 0.24 0 Spelt

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.