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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Phosphorus | 150mg | 108mg | 6% |
| Magnesium | 49mg | 22mg | 6% |
| Zinc | 1.25mg | 0.7mg | 5% |
| Fiber | 3.9g | 2.7g | 5% |
| Vitamin B6 | 0.08mg | 0.044mg | 3% |
| Polyunsaturated fat | 0.413g | 3% | |
| Choline | 10.4mg | 2% | |
| Saturated fat | 0.155g | 1% | |
| Calcium | 10mg | 15mg | 1% |
| Potassium | 143mg | 107mg | 1% |
| Vitamin E | 0.26mg | 0.06mg | 1% |
| 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
| 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% |
