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Spelt vs Flour - In-Depth Nutrition Comparison

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Differences between Spelt and Flour

  • Spelt is higher in Manganese, Phosphorus, Copper, Fiber, Magnesium, and Zinc, however Flour is richer in Selenium, Vitamin B1, Folate, and Vitamin B2.
  • Spelt's daily need coverage for Manganese is 100% higher.
  • Spelt has 6 times more Magnesium than Flour. While Spelt has 136mg of Magnesium, Flour has only 22mg.

The food types used in this comparison are Spelt, uncooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Spelt vs Flour 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
6
:
2
Flour
Contains more Calcium +80%
Contains more Magnesium +518.2%
Contains more Phosphorus +271.3%
Contains more Potassium +262.6%
Contains more Zinc +368.6%
Contains more Copper +254.9%
Contains less Sodium -75%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +80%
Contains more Magnesium +518.2%
Contains more Phosphorus +271.3%
Contains more Potassium +262.6%
Contains more Zinc +368.6%
Contains more Copper +254.9%
Contains less Sodium -75%
Equal in Iron - 4.64

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
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +422.7%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +115.7%
Contains more Vitamin B2 +337.2%
Contains more Folate +306.7%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +422.7%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +115.7%
Contains more Vitamin B2 +337.2%
Contains more Folate +306.7%

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

All nutrients comparison - raw data values

Nutrient Spelt Flour Opinion
Net carbs 59.49g 73.61g Flour
Protein 14.57g 10.33g Spelt
Fats 2.43g 0.98g Spelt
Carbs 70.19g 76.31g Flour
Calories 338kcal 364kcal Flour
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 0.27g Flour
Fiber 10.7g 2.7g Spelt
Calcium 27mg 15mg Spelt
Iron 4.44mg 4.64mg Flour
Magnesium 136mg 22mg Spelt
Phosphorus 401mg 108mg Spelt
Potassium 388mg 107mg Spelt
Sodium 8mg 2mg Flour
Zinc 3.28mg 0.7mg Spelt
Copper 0.511mg 0.144mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.06mg Spelt
Vitamin D IU 0IU Flour
Vitamin D µg 0µg Flour
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.785mg Flour
Vitamin B2 0.113mg 0.494mg Flour
Vitamin B3 6.843mg 5.904mg Spelt
Vitamin B5 1.068mg 0.438mg Spelt
Vitamin B6 0.23mg 0.044mg Spelt
Folate 45µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0.3µg Spelt
Tryptophan 0.132mg 0.127mg Spelt
Threonine 0.443mg 0.281mg Spelt
Isoleucine 0.552mg 0.357mg Spelt
Leucine 1.07mg 0.71mg Spelt
Lysine 0.409mg 0.228mg Spelt
Methionine 0.258mg 0.183mg Spelt
Phenylalanine 0.737mg 0.52mg Spelt
Valine 0.681mg 0.415mg Spelt
Histidine 0.36mg 0.23mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.155g Flour
Monounsaturated Fat 0.445g 0.087g Spelt
Polyunsaturated fat 1.258g 0.413g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Flour
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
50
Flour
Mineral Summary Score
92
Spelt
40
Flour

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
62%
Flour
Carbohydrates
70%
Spelt
76%
Flour
Fats
11%
Spelt
5%
Flour

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.251g)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.