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Spelt vs Wheat - In-Depth Nutrition Comparison

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What are the main differences between Spelt and Wheat?

  • Spelt is richer in Iron, yet Wheat is richer in Selenium, Phosphorus, Vitamin B6, and Zinc.
  • Wheat's daily need coverage for Selenium is 141% higher.

We used Spelt, uncooked and Wheat, durum types in this comparison.

Infographic

Spelt vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
1
:
7
Wheat
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Phosphorus +26.7%
Contains more Potassium +11.1%
Contains less Sodium -75%
Contains more Zinc +26.8%
Equal in Magnesium - 144
Equal in Copper - 0.553
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Phosphorus +26.7%
Contains more Potassium +11.1%
Contains less Sodium -75%
Contains more Zinc +26.8%
Equal in Magnesium - 144
Equal in Copper - 0.553

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
6
:
4
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B1 +15.1%
Contains more Vitamin B6 +82.2%
Equal in Vitamin B2 - 0.121
Equal in Vitamin B3 - 6.738
Equal in Folate - 43
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B1 +15.1%
Contains more Vitamin B6 +82.2%
Equal in Vitamin B2 - 0.121
Equal in Vitamin B3 - 6.738
Equal in Folate - 43

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

All nutrients comparison - raw data values

Nutrient Spelt Wheat Opinion
Net carbs 59.49g 71.13g Wheat
Protein 14.57g 13.68g Spelt
Fats 2.43g 2.47g Wheat
Carbs 70.19g 71.13g Wheat
Calories 338kcal 339kcal Wheat
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Wheat
Fiber 10.7g g Spelt
Calcium 27mg 34mg Wheat
Iron 4.44mg 3.52mg Spelt
Magnesium 136mg 144mg Wheat
Phosphorus 401mg 508mg Wheat
Potassium 388mg 431mg Wheat
Sodium 8mg 2mg Wheat
Zinc 3.28mg 4.16mg Wheat
Copper 0.511mg 0.553mg Wheat
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Wheat
Vitamin D µg 0µg Wheat
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.419mg Wheat
Vitamin B2 0.113mg 0.121mg Wheat
Vitamin B3 6.843mg 6.738mg Spelt
Vitamin B5 1.068mg 0.935mg Spelt
Vitamin B6 0.23mg 0.419mg Wheat
Folate 45µg 43µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.176mg Wheat
Threonine 0.443mg 0.366mg Spelt
Isoleucine 0.552mg 0.533mg Spelt
Leucine 1.07mg 0.934mg Spelt
Lysine 0.409mg 0.303mg Spelt
Methionine 0.258mg 0.221mg Spelt
Phenylalanine 0.737mg 0.681mg Spelt
Valine 0.681mg 0.594mg Spelt
Histidine 0.36mg 0.322mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.454g Spelt
Monounsaturated Fat 0.445g 0.344g Spelt
Polyunsaturated fat 1.258g 0.978g Spelt

Which food is preferable for your diet?

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

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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
37
Wheat
Mineral Summary Score
92
Spelt
100
Wheat

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
82%
Wheat
Carbohydrates
70%
Spelt
71%
Wheat
Fats
11%
Spelt
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.