Wheat vs. Spelt — In-Depth Nutrition Comparison
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What are the main differences between wheat and spelt?
- Wheat is richer in selenium, phosphorus, vitamin B6, and zinc, yet spelt is richer in iron.
- Wheat 's daily need coverage for selenium is 141% higher.
- Wheat has 2 times more vitamin B6 than spelt. Wheat has 0.419mg of vitamin B6, while spelt has 0.23mg.
- Wheat has a lower glycemic index than spelt.
We used Wheat, durum and Spelt, uncooked types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +25.9% |
| Contains more ZincZinc | +26.8% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +664.1% |
| Contains more IronIron | +26.1% |
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 B1Vitamin B1 | +15.1% |
| Contains more Vitamin B6Vitamin B6 | +82.2% |
| Contains more Vitamin B5Vitamin B5 | +14.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~equal in
Protein
~14.57g
~equal in
Fats
~2.43g
~equal in
Carbs
~70.19g
~equal in
Water
~11.02g
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.6% |
| Contains more Mono. FatMonounsaturated fat | +29.4% |
| Contains more Poly. FatPolyunsaturated fat | +28.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 89.4µg | 11.7µg | 141% |
| Fiber | 10.7g | 43% | |
| Starch | 53.92g | 22% | |
| Phosphorus | 508mg | 401mg | 15% |
| Vitamin B6 | 0.419mg | 0.23mg | 15% |
| Iron | 3.52mg | 4.44mg | 12% |
| Zinc | 4.16mg | 3.28mg | 8% |
| Vitamin B1 | 0.419mg | 0.364mg | 5% |
| Vitamin E | 0.79mg | 5% | |
| Copper | 0.553mg | 0.511mg | 5% |
| Vitamin K | 3.6µg | 3% | |
| Vitamin B5 | 0.935mg | 1.068mg | 3% |
| Protein | 13.68g | 14.57g | 2% |
| Polyunsaturated fat | 0.978g | 1.258g | 2% |
| Magnesium | 144mg | 136mg | 2% |
| Vitamin B3 | 6.738mg | 6.843mg | 1% |
| Potassium | 431mg | 388mg | 1% |
| Calcium | 34mg | 27mg | 1% |
| Manganese | 3.012mg | 2.983mg | 1% |
| Folate | 43µg | 45µg | 1% |
| Vitamin B2 | 0.121mg | 0.113mg | 1% |
| Calories | 339kcal | 338kcal | 0% |
| Fats | 2.47g | 2.43g | 0% |
| Carbs | 71.13g | 70.19g | 0% |
| Net carbs | 71.13g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 2mg | 8mg | 0% |
| Saturated fat | 0.454g | 0.406g | 0% |
| Monounsaturated fat | 0.344g | 0.445g | 0% |
| Tryptophan | 0.176mg | 0.132mg | 0% |
| Threonine | 0.366mg | 0.443mg | 0% |
| Isoleucine | 0.533mg | 0.552mg | 0% |
| Leucine | 0.934mg | 1.07mg | 0% |
| Lysine | 0.303mg | 0.409mg | 0% |
| Methionine | 0.221mg | 0.258mg | 0% |
| Phenylalanine | 0.681mg | 0.737mg | 0% |
| Valine | 0.594mg | 0.681mg | 0% |
| Histidine | 0.322mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
32%
Minerals Daily Need Coverage Score
168%
119%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.048g)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.