Wheat gluten vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between wheat gluten and spelt
- Wheat gluten has more selenium, iron, phosphorus, and calcium, while spelt has more vitamin B3, fiber, vitamin B1, vitamin B6, and magnesium.
- Wheat gluten covers your daily need for selenium, 65% more than spelt.
- Wheat gluten contains 14 times more calcium than spelt. While wheat gluten contains 142mg of calcium, spelt contains only 10mg.
These are the specific foods used in this comparison Vital wheat gluten and Spelt, cooked.
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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 | +1320% |
| Contains more IronIron | +211.4% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains more SeleniumSelenium | +892.5% |
| Contains more MagnesiumMagnesium | +96% |
| Contains more PotassiumPotassium | +43% |
| Contains more CopperCopper | +18.1% |
| Contains more ZincZinc | +47.1% |
| Contains less SodiumSodium | -82.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +1266.5% |
| Contains more FatsFats | +117.6% |
| Contains more OtherOther | +53.8% |
| Contains more CarbsCarbs | +91.7% |
| Contains more WaterWater | +711.7% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Protein | 75.16g | 5.5g | 139% |
| Selenium | 39.7µg | 4µg | 65% |
| Manganese | 1.091mg | 47% | |
| Iron | 5.2mg | 1.67mg | 44% |
| Phosphorus | 260mg | 150mg | 16% |
| Vitamin B3 | 0mg | 2.57mg | 16% |
| Calcium | 142mg | 10mg | 13% |
| Fiber | 0.6g | 3.9g | 13% |
| Calories | 370kcal | 127kcal | 12% |
| Vitamin B1 | 0mg | 0.103mg | 9% |
| Starch | 19.57g | 8% | |
| Magnesium | 25mg | 49mg | 6% |
| Vitamin B6 | 0mg | 0.08mg | 6% |
| Polyunsaturated fat | 0.81g | 5% | |
| Zinc | 0.85mg | 1.25mg | 4% |
| Carbs | 13.79g | 26.44g | 4% |
| Copper | 0.182mg | 0.215mg | 4% |
| Folate | 0µg | 13µg | 3% |
| Vitamin E | 0mg | 0.26mg | 2% |
| Vitamin B2 | 0mg | 0.03mg | 2% |
| Fats | 1.85g | 0.85g | 2% |
| Saturated fat | 0.272g | 1% | |
| Potassium | 100mg | 143mg | 1% |
| Sodium | 29mg | 5mg | 1% |
| Net carbs | 13.19g | 22.54g | N/A |
| Monounsaturated fat | 0.156g | 0% |
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
0%
9%
Minerals Daily Need Coverage Score
68%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.272g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 1)
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.
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.