Spelt vs. Flour — In-Depth Nutrition Comparison
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Important differences between Spelt and Flour
- Spelt has more Manganese, Copper, Magnesium, and Phosphorus, however, Flour is richer in Vitamin B1, Selenium, Folate, Iron, Vitamin B2, and Vitamin B3.
- Flour's daily need coverage for Vitamin B1 is 57% more.
- Spelt contains 2 times more Magnesium than Flour. Spelt contains 49mg of Magnesium, while Flour contains 22mg.
The food varieties used in the comparison are Spelt, cooked and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +122.7% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more CopperCopper | +49.3% |
| Contains more ZincZinc | +78.6% |
| Contains more PhosphorusPhosphorus | +38.9% |
| Contains more ManganeseManganese | +60% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +177.8% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +747.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more Vitamin B1Vitamin B1 | +662.1% |
| Contains more Vitamin B2Vitamin B2 | +1546.7% |
| Contains more Vitamin B3Vitamin B3 | +129.7% |
| Contains more FolateFolate | +1307.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +458.4% |
| Contains more OtherOther | +41.3% |
| Contains more ProteinProtein | +87.8% |
| Contains more FatsFats | +15.3% |
| Contains more CarbsCarbs | +188.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 127kcal | 364kcal |
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| Protein | 5.5g | 10.33g |
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| Fats | 0.85g | 0.98g |
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| Net carbs | 22.54g | 73.61g |
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| Carbs | 26.44g | 76.31g |
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| Magnesium | 49mg | 22mg |
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| Calcium | 10mg | 15mg |
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| Potassium | 143mg | 107mg |
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| Iron | 1.67mg | 4.64mg |
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| Sugar | 0.27g |
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| Fiber | 3.9g | 2.7g |
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| Copper | 0.215mg | 0.144mg |
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| Zinc | 1.25mg | 0.7mg |
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| Starch | 19.57g |
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| Phosphorus | 150mg | 108mg |
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| Sodium | 5mg | 2mg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.26mg | 0.06mg |
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| Manganese | 1.091mg | 0.682mg |
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| Selenium | 4µg | 33.9µg |
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| Vitamin B1 | 0.103mg | 0.785mg |
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| Vitamin B2 | 0.03mg | 0.494mg |
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| Vitamin B3 | 2.57mg | 5.904mg |
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| Vitamin B5 | 0.438mg |
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| Vitamin B6 | 0.08mg | 0.044mg |
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| Vitamin K | 0.3µg |
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| Folate | 13µg | 183µg |
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| Choline | 10.4mg |
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| Saturated Fat | 0.155g |
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| Monounsaturated Fat | 0.087g |
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| Polyunsaturated fat | 0.413g |
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| Tryptophan | 0.127mg |
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| Threonine | 0.281mg |
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| Isoleucine | 0.357mg |
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| Leucine | 0.71mg |
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| Lysine | 0.228mg |
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| Methionine | 0.183mg |
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| Phenylalanine | 0.52mg |
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| Valine | 0.415mg |
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| Histidine | 0.23mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
45%
59%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Flour contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)