Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Spelt vs Flour - In-Depth Nutrition Comparison

Compare

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
Copy 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
Spelt
6
:
2
Flour
Flour
Contains more Calcium +80%
Contains more Potassium +262.6%
Contains more Magnesium +518.2%
Contains more Copper +254.9%
Contains more Zinc +368.6%
Contains more Phosphorus +271.3%
Contains less Sodium -75%
Equal in Iron - 4.64
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Flour
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +80%
Contains more Potassium +262.6%
Contains more Magnesium +518.2%
Contains more Copper +254.9%
Contains more Zinc +368.6%
Contains more Phosphorus +271.3%
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
Spelt
6
:
4
Flour
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%
Spelt
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%
Flour
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Spelt
Spelt vs Teff
Dough
Spelt
Spelt vs Spaghetti
Spaghetti
Spelt
Spelt vs Rice
Rice
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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.

All nutrients comparison - raw data values

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