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  6. Wheat vs. Spelt

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

Wheat vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Spelt
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Magnesium ~136mg
~equal in Potassium ~388mg
~equal in Copper ~0.511mg
~equal in Manganese ~2.983mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Spelt
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin B5Vitamin B5 +14.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B3 ~6.843mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Spelt 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
~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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Spelt
Spelt
3
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -10.6%
Contains more Mono. FatMonounsaturated fat +29.4%
Contains more Poly. FatPolyunsaturated fat +28.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.