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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+80%
Contains
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Magnesium
+518.2%
Contains
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Phosphorus
+271.3%
Contains
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Potassium
+262.6%
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Zinc
+368.6%
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Copper
+254.9%
Contains
less
Sodium
-75%
Equal in Iron - 4.64
Contains
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Calcium
+80%
Contains
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Magnesium
+518.2%
Contains
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Phosphorus
+271.3%
Contains
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Potassium
+262.6%
Contains
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Zinc
+368.6%
Contains
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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
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Contains
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Vitamin A
+∞%
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Vitamin E
+1216.7%
Contains
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Vitamin B3
+15.9%
Contains
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Vitamin B5
+143.8%
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Vitamin B6
+422.7%
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Vitamin K
+1100%
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Vitamin B1
+115.7%
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Vitamin B2
+337.2%
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Folate
+306.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1216.7%
Contains
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Vitamin B3
+15.9%
Contains
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Vitamin B5
+143.8%
Contains
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Vitamin B6
+422.7%
Contains
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Vitamin K
+1100%
Contains
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Vitamin B1
+115.7%
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Vitamin B2
+337.2%
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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.
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.49g | 73.61g |
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| Protein | 14.57g | 10.33g |
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| Fats | 2.43g | 0.98g |
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| Carbs | 70.19g | 76.31g |
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| Calories | 338kcal | 364kcal |
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| Starch | 53.92g | g |
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| Fructose | 0.24g | g |
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| Sugar | 6.82g | 0.27g |
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| Fiber | 10.7g | 2.7g |
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| Calcium | 27mg | 15mg |
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| Iron | 4.44mg | 4.64mg |
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| Magnesium | 136mg | 22mg |
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| Phosphorus | 401mg | 108mg |
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| Potassium | 388mg | 107mg |
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| Sodium | 8mg | 2mg |
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| Zinc | 3.28mg | 0.7mg |
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| Copper | 0.511mg | 0.144mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg | 0.06mg |
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| Vitamin D | IU | 0IU |
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| Vitamin D | µg | 0µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.364mg | 0.785mg |
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| Vitamin B2 | 0.113mg | 0.494mg |
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| Vitamin B3 | 6.843mg | 5.904mg |
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| Vitamin B5 | 1.068mg | 0.438mg |
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| Vitamin B6 | 0.23mg | 0.044mg |
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| Folate | 45µg | 183µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.6µg | 0.3µg |
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| Tryptophan | 0.132mg | 0.127mg |
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| Threonine | 0.443mg | 0.281mg |
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| Isoleucine | 0.552mg | 0.357mg |
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| Leucine | 1.07mg | 0.71mg |
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| Lysine | 0.409mg | 0.228mg |
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| Methionine | 0.258mg | 0.183mg |
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| Phenylalanine | 0.737mg | 0.52mg |
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| Valine | 0.681mg | 0.415mg |
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| Histidine | 0.36mg | 0.23mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.406g | 0.155g |
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| Monounsaturated Fat | 0.445g | 0.087g |
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| Polyunsaturated fat | 1.258g | 0.413g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
50
Mineral Summary Score
92
40
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%
62%
Carbohydrates
70%
76%
Fats
11%
5%
Comparison summary
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.251g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.