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  6. Spelt vs. White Bread

Spelt vs. White Bread — In-Depth Nutrition Comparison

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Significant differences between Spelt and White Bread

  • Spelt has more Manganese, and Copper, however, White Bread is richer in Vitamin B1, Selenium, Folate, Iron, Vitamin B2, Vitamin B3, and Calcium.
  • White Bread covers your daily Vitamin B1 needs 36% more than Spelt.
  • White Bread has 2 times less Copper than Spelt. Spelt has 0.215mg of Copper, while White Bread has 0.101mg.
  • Spelt contains less Sodium.

Specific food types used in this comparison are Spelt, cooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Spelt vs White Bread 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
7
:
3
White Bread
White Bread
Contains more Magnesium +113%
Contains more Phosphorus +53.1%
Contains more Potassium +13.5%
Contains less Sodium -99%
Contains more Zinc +68.9%
Contains more Copper +112.9%
Contains more Manganese +103.5%
Contains more Calcium +1340%
Contains more Iron +116.2%
Contains more Selenium +450%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +113%
Contains more Phosphorus +53.1%
Contains more Potassium +13.5%
Contains less Sodium -99%
Contains more Zinc +68.9%
Contains more Copper +112.9%
Contains more Manganese +103.5%
Contains more Calcium +1340%
Contains more Iron +116.2%
Contains more Selenium +450%

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
:
8
White Bread
White Bread
Contains more Vitamin A +300%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +417.5%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +86%
Contains more Folate +753.8%
Equal in Vitamin B6 - 0.087
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +300%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +417.5%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +86%
Contains more Folate +753.8%
Equal in Vitamin B6 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
White Bread
White Bread
Contains more Water +82.8%
Contains more Protein +60.9%
Contains more Fats +291.8%
Contains more Carbs +86.9%
Contains more Other +204.6%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +82.8%
Contains more Protein +60.9%
Contains more Fats +291.8%
Contains more Carbs +86.9%
Contains more Other +204.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
0
:
4
White Bread
White Bread
Contains more Starch +89.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Starch +89.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt White Bread
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt White Bread Opinion
Net carbs 22.54g 46.72g White Bread
Protein 5.5g 8.85g White Bread
Fats 0.85g 3.33g White Bread
Carbs 26.44g 49.42g White Bread
Calories 127kcal 266kcal White Bread
Starch 19.57g 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Spelt
Fiber 3.9g 2.7g Spelt
Calcium 10mg 144mg White Bread
Iron 1.67mg 3.61mg White Bread
Magnesium 49mg 23mg Spelt
Phosphorus 150mg 98mg Spelt
Potassium 143mg 126mg Spelt
Sodium 5mg 490mg Spelt
Zinc 1.25mg 0.74mg Spelt
Copper 0.215mg 0.101mg Spelt
Manganese 1.091mg 0.536mg Spelt
Selenium 4µg 22µg White Bread
Vitamin A 4IU 1IU Spelt
Vitamin E 0.26mg 0.22mg Spelt
Vitamin B1 0.103mg 0.533mg White Bread
Vitamin B2 0.03mg 0.243mg White Bread
Vitamin B3 2.57mg 4.78mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.08mg 0.087mg White Bread
Folate 13µg 111µg White Bread
Vitamin K 0.2µg White Bread
Trans Fat 0.027g Spelt
Saturated Fat 0.698g Spelt
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g White Bread
Polyunsaturated fat 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
45%
Spelt
56%
White Bread

Comparison summary

Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 485mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.698g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.