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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
:
4
Flour
Flour
Contains more Magnesium +122.7%
Contains more Phosphorus +38.9%
Contains more Potassium +33.6%
Contains more Zinc +78.6%
Contains more Copper +49.3%
Contains more Manganese +60%
Contains more Calcium +50%
Contains more Iron +177.8%
Contains less Sodium -60%
Contains more Selenium +747.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +122.7%
Contains more Phosphorus +38.9%
Contains more Potassium +33.6%
Contains more Zinc +78.6%
Contains more Copper +49.3%
Contains more Manganese +60%
Contains more Calcium +50%
Contains more Iron +177.8%
Contains less Sodium -60%
Contains more Selenium +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
3
:
7
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin B6 +81.8%
Contains more Vitamin B1 +662.1%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +129.7%
Contains more Folate +1307.7%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Flour
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 +333.3%
Contains more Vitamin B6 +81.8%
Contains more Vitamin B1 +662.1%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +129.7%
Contains more Folate +1307.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Flour
Flour
Contains more Water +458.4%
Contains more Other +41.3%
Contains more Protein +87.8%
Contains more Fats +15.3%
Contains more Carbs +188.6%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Flour
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 Water +458.4%
Contains more Other +41.3%
Contains more Protein +87.8%
Contains more Fats +15.3%
Contains more Carbs +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.
Spelt Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Flour Opinion
Net carbs 22.54g 73.61g Flour
Protein 5.5g 10.33g Flour
Fats 0.85g 0.98g Flour
Carbs 26.44g 76.31g Flour
Calories 127kcal 364kcal Flour
Starch 19.57g Spelt
Sugar 0.27g Spelt
Fiber 3.9g 2.7g Spelt
Calcium 10mg 15mg Flour
Iron 1.67mg 4.64mg Flour
Magnesium 49mg 22mg Spelt
Phosphorus 150mg 108mg Spelt
Potassium 143mg 107mg Spelt
Sodium 5mg 2mg Flour
Zinc 1.25mg 0.7mg Spelt
Copper 0.215mg 0.144mg Spelt
Manganese 1.091mg 0.682mg Spelt
Selenium 4µg 33.9µg Flour
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 0.06mg Spelt
Vitamin B1 0.103mg 0.785mg Flour
Vitamin B2 0.03mg 0.494mg Flour
Vitamin B3 2.57mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.08mg 0.044mg Spelt
Folate 13µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g Spelt
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

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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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
10%
Spelt
50%
Flour
Minerals Daily Need Coverage Score
45%
Spelt
59%
Flour

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.155g)
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 contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.