Spelt vs. Wheat — In-Depth Nutrition Comparison
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What are the differences between spelt and wheat ?
- Wheat is richer than spelt in selenium, manganese, phosphorus, copper, zinc, vitamin B1, vitamin B6, vitamin B3, iron, and magnesium.
- Wheat 's daily need coverage for selenium is 155% more.
- The glycemic index of wheat is lower.
We used Spelt, cooked and Wheat, durum types in this article.
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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.
| Contains more MagnesiumMagnesium | +193.9% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +201.4% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +157.2% |
| Contains more ZincZinc | +232.8% |
| Contains more PhosphorusPhosphorus | +238.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +176.1% |
| Contains more SeleniumSelenium | +2135% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +306.8% |
| Contains more Vitamin B2Vitamin B2 | +303.3% |
| Contains more Vitamin B3Vitamin B3 | +162.2% |
| Contains more Vitamin B6Vitamin B6 | +423.8% |
| Contains more FolateFolate | +230.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4µg | 89.4µg | 155% |
| Manganese | 1.091mg | 3.012mg | 84% |
| Phosphorus | 150mg | 508mg | 51% |
| Copper | 0.215mg | 0.553mg | 38% |
| Vitamin B1 | 0.103mg | 0.419mg | 26% |
| Vitamin B6 | 0.08mg | 0.419mg | 26% |
| Vitamin B3 | 2.57mg | 6.738mg | 26% |
| Zinc | 1.25mg | 4.16mg | 26% |
| Magnesium | 49mg | 144mg | 23% |
| Iron | 1.67mg | 3.52mg | 23% |
| Vitamin B5 | 0.935mg | 19% | |
| Protein | 5.5g | 13.68g | 16% |
| Fiber | 3.9g | 16% | |
| Carbs | 26.44g | 71.13g | 15% |
| Calories | 127kcal | 339kcal | 11% |
| Starch | 19.57g | 8% | |
| Potassium | 143mg | 431mg | 8% |
| Folate | 13µg | 43µg | 8% |
| Vitamin B2 | 0.03mg | 0.121mg | 7% |
| Polyunsaturated fat | 0.978g | 7% | |
| Vitamin E | 0.26mg | 2% | |
| Saturated fat | 0.454g | 2% | |
| Calcium | 10mg | 34mg | 2% |
| Fats | 0.85g | 2.47g | 2% |
| Monounsaturated fat | 0.344g | 1% | |
| Net carbs | 22.54g | 71.13g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +508.4% |
| Contains more ProteinProtein | +148.7% |
| Contains more FatsFats | +190.6% |
| Contains more CarbsCarbs | +169% |
| Contains more OtherOther | +173.8% |