Spelt vs. Wheat, hard red winter — In-Depth Nutrition Comparison
Compare
Summary of differences between spelt and wheat, hard red winter
- The amount of manganese, selenium, fiber, copper, vitamin B1, phosphorus, iron, magnesium, vitamin B3, and vitamin B6 in wheat, hard red winter is higher than in spelt.
- Wheat, hard red winter covers your daily need for manganese, 126% more than spelt.
These are the specific foods used in this comparison Spelt, cooked and Wheat, hard red winter.
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 more MagnesiumMagnesium | +157.1% |
| Contains more CalciumCalcium | +190% |
| Contains more PotassiumPotassium | +153.8% |
| Contains more IronIron | +91% |
| Contains more CopperCopper | +101.9% |
| Contains more ZincZinc | +112% |
| Contains more PhosphorusPhosphorus | +92% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +265.3% |
| Contains more SeleniumSelenium | +1667.5% |
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 EVitamin E | +288.5% |
| Contains more Vitamin B1Vitamin B1 | +271.8% |
| Contains more Vitamin B2Vitamin B2 | +283.3% |
| Contains more Vitamin B3Vitamin B3 | +112.6% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more FolateFolate | +192.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
12.61 g
Fats:
1.54 g
Carbs:
71.18 g
Water:
13.1 g
Other:
1.57 g
| Contains more WaterWater | +408.1% |
| Contains more ProteinProtein | +129.3% |
| Contains more FatsFats | +81.2% |
| Contains more CarbsCarbs | +169.2% |
| Contains more OtherOther | +141.5% |
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 Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.091mg | 3.985mg | 126% |
| Selenium | 4µg | 70.7µg | 121% |
| Fiber | 3.9g | 12.2g | 33% |
| Copper | 0.215mg | 0.434mg | 24% |
| Vitamin B1 | 0.103mg | 0.383mg | 23% |
| Phosphorus | 150mg | 288mg | 20% |
| Vitamin B5 | 0.954mg | 19% | |
| Iron | 1.67mg | 3.19mg | 19% |
| Magnesium | 49mg | 126mg | 18% |
| Vitamin B3 | 2.57mg | 5.464mg | 18% |
| Vitamin B6 | 0.08mg | 0.3mg | 17% |
| Carbs | 26.44g | 71.18g | 15% |
| Protein | 5.5g | 12.61g | 14% |
| Zinc | 1.25mg | 2.65mg | 13% |
| Calories | 127kcal | 327kcal | 10% |
| Starch | 19.57g | 8% | |
| Vitamin B2 | 0.03mg | 0.115mg | 7% |
| Potassium | 143mg | 363mg | 6% |
| Folate | 13µg | 38µg | 6% |
| Choline | 31.2mg | 6% | |
| Vitamin E | 0.26mg | 1.01mg | 5% |
| Polyunsaturated fat | 0.627g | 4% | |
| Calcium | 10mg | 29mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Saturated fat | 0.269g | 1% | |
| Fats | 0.85g | 1.54g | 1% |
| Monounsaturated fat | 0.2g | 1% | |
| Net carbs | 22.54g | 58.98g | N/A |
| Sugar | 0.41g | N/A | |
| Sodium | 5mg | 2mg | 0% |
| Tryptophan | 0.16mg | 0% | |
| Threonine | 0.365mg | 0% | |
| Isoleucine | 0.458mg | 0% | |
| Leucine | 0.854mg | 0% | |
| Lysine | 0.335mg | 0% | |
| Methionine | 0.201mg | 0% | |
| Phenylalanine | 0.592mg | 0% | |
| Valine | 0.556mg | 0% | |
| Histidine | 0.285mg | 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 |
|
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%
32%
Minerals Daily Need Coverage Score
45%
150%
Comparison summary
Which food contains less Sodium?
Wheat, hard red winter contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wheat, hard red winter is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Wheat, hard red winter is relatively richer in minerals
Which food is richer in vitamins?
Wheat, hard red winter is relatively richer in vitamins
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.269g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)