Spelt vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between spelt and wheat

The amount of selenium and zinc in wheat is higher than in spelt.
Wheat covers your daily selenium needs 51% more than spelt.
Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of wheat is 50.

Specific food types used in this comparison are Spelt, cooked and Wheat, KAMUT khorasan, cooked.

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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

Wheat

Contains less SodiumSodium

-37.5%

Contains more PotassiumPotassium	+14.7%
Contains more ZincZinc	+47.2%
Contains more SeleniumSelenium	+697.5%

~equal in Magnesium ~48mg

~equal in Calcium ~9mg

~equal in Iron ~1.76mg

~equal in Copper ~0.207mg

~equal in Phosphorus ~147mg

~equal in Manganese ~1.03mg

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

Wheat

Contains more Vitamin B3Vitamin B3	+11.5%
Contains more Vitamin B6Vitamin B6	+14.3%
Contains more FolateFolate	+18.2%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.095mg

~equal in Vitamin B2 ~0.03mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4µg	31.9µg	51%
Starch	19.57g		8%
Zinc	1.25mg	1.84mg	5%
Manganese	1.091mg	1.03mg	3%
Polyunsaturated fat		0.243g	2%
Vitamin B3	2.57mg	2.305mg	2%
Fiber	3.9g	4.3g	2%
Folate	13µg	11µg	1%
Vitamin B6	0.08mg	0.07mg	1%
Vitamin B1	0.103mg	0.095mg	1%
Potassium	143mg	164mg	1%
Iron	1.67mg	1.76mg	1%
Copper	0.215mg	0.207mg	1%
Calories	127kcal	132kcal	0%
Protein	5.5g	5.71g	0%
Fats	0.85g	0.83g	0%
Carbs	26.44g	27.6g	0%
Net carbs	22.54g	23.3g	N/A
Magnesium	49mg	48mg	0%
Calcium	10mg	9mg	0%
Sugar		3.07g	N/A
Phosphorus	150mg	147mg	0%
Sodium	5mg	8mg	0%
Vitamin E	0.26mg	0.24mg	0%
Vitamin B2	0.03mg	0.03mg	0%
Trans fat		0.002g	N/A
Saturated fat		0.077g	0%
Monounsaturated fat		0.084g	0%
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%