Spelt vs. Wheat — In-Depth Nutrition Comparison
Compare
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.
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.
| Contains less SodiumSodium | -37.5% |
| Contains more PotassiumPotassium | +14.7% |
| Contains more ZincZinc | +47.2% |
| Contains more SeleniumSelenium | +697.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +11.5% |
| Contains more Vitamin B6Vitamin B6 | +14.3% |
| Contains more FolateFolate | +18.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~equal in
Protein
~5.71g
~equal in
Fats
~0.83g
~equal in
Carbs
~27.6g
~equal in
Water
~65.18g
~equal in
Other
~0.68g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
9%
8%
Minerals Daily Need Coverage Score
45%
61%
Comparison summary
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.