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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 of 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.

Infographic

Wheat gluten 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.
Contains more Calcium +1320%
Contains more Iron +211.4%
Contains more Phosphorus +73.3%
Contains more Selenium +892.5%
Contains more Magnesium +96%
Contains more Potassium +43%
Contains less Sodium -82.8%
Contains more Zinc +47.1%
Contains more Copper +18.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +1320%
Contains more Iron +211.4%
Contains more Phosphorus +73.3%
Contains more Selenium +892.5%
Contains more Magnesium +96%
Contains more Potassium +43%
Contains less Sodium -82.8%
Contains more Zinc +47.1%
Contains more Copper +18.1%

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.
:
7
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1266.5%
Contains more Fats +117.6%
Contains more Other +53.8%
Contains more Carbs +91.7%
Contains more Water +711.7%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +1266.5%
Contains more Fats +117.6%
Contains more Other +53.8%
Contains more Carbs +91.7%
Contains more Water +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.
Wheat gluten Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Spelt Opinion
Net carbs 13.19g 22.54g Spelt
Protein 75.16g 5.5g Wheat gluten
Fats 1.85g 0.85g Wheat gluten
Carbs 13.79g 26.44g Spelt
Calories 370kcal 127kcal Wheat gluten
Starch 19.57g Spelt
Fiber 0.6g 3.9g Spelt
Calcium 142mg 10mg Wheat gluten
Iron 5.2mg 1.67mg Wheat gluten
Magnesium 25mg 49mg Spelt
Phosphorus 260mg 150mg Wheat gluten
Potassium 100mg 143mg Spelt
Sodium 29mg 5mg Spelt
Zinc 0.85mg 1.25mg Spelt
Copper 0.182mg 0.215mg Spelt
Manganese 1.091mg Spelt
Selenium 39.7µg 4µg Wheat gluten
Vitamin A 0IU 4IU Spelt
Vitamin E 0mg 0.26mg Spelt
Vitamin B1 0mg 0.103mg Spelt
Vitamin B2 0mg 0.03mg Spelt
Vitamin B3 0mg 2.57mg Spelt
Vitamin B6 0mg 0.08mg Spelt
Folate 0µg 13µg Spelt
Saturated Fat 0.272g Spelt
Monounsaturated Fat 0.156g Wheat gluten
Polyunsaturated fat 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Spelt
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
0%
Wheat gluten
10%
Spelt
Minerals Daily Need Coverage Score
68%
Wheat gluten
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.