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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
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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
Wheat
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Potassium +11.1%
Contains more Zinc +26.8%
Contains more Phosphorus +26.7%
Contains less Sodium -75%
Equal in Magnesium - 144
Equal in Copper - 0.553
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +26.1%
Contains more Calcium +25.9%
Contains more Potassium +11.1%
Contains more Zinc +26.8%
Contains more Phosphorus +26.7%
Contains less Sodium -75%
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 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 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wheat
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 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.

All nutrients comparison - raw data values

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