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  6. Spelt vs. Flour

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
Spelt
Spelt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Flour DV% diff.
Vitamin B1 0.103mg 0.785mg 57%
Selenium 4µg 33.9µg 54%
Folate 13µg 183µg 43%
Iron 1.67mg 4.64mg 37%
Vitamin B2 0.03mg 0.494mg 36%
Vitamin B3 2.57mg 5.904mg 21%
Manganese 1.091mg 0.682mg 18%
Carbs 26.44g 76.31g 17%
Calories 127kcal 364kcal 12%
Protein 5.5g 10.33g 10%
Vitamin B5 0.438mg 9%
Copper 0.215mg 0.144mg 8%
Starch 19.57g 8%
Magnesium 49mg 22mg 6%
Phosphorus 150mg 108mg 6%
Fiber 3.9g 2.7g 5%
Zinc 1.25mg 0.7mg 5%
Vitamin B6 0.08mg 0.044mg 3%
Polyunsaturated fat 0.413g 3%
Choline 10.4mg 2%
Calcium 10mg 15mg 1%
Potassium 143mg 107mg 1%
Vitamin E 0.26mg 0.06mg 1%
Saturated fat 0.155g 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 231kcal 352kcal N/A
Weight per 100 calories 79g 27g N/A
Fats 0.85g 0.98g 0%
Net carbs 22.54g 73.61g N/A
Sugar 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.