Wheat, hard white vs. Spelt — In-Depth Nutrition Comparison
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A recap on the differences between wheat, hard white and spelt
- Spelt has less manganese, iron, fiber, phosphorus, vitamin B1, vitamin B6, zinc, copper, vitamin B3, and magnesium.
- Wheat, hard white covers your daily manganese needs 119% more than spelt.
- Spelt contains 5 times less vitamin B6 than wheat, hard white. Wheat, hard white contains 0.368mg of vitamin B6, while spelt contains 0.08mg.
Food varieties used in this article are Wheat, hard white 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 MagnesiumMagnesium | +89.8% |
| Contains more CalciumCalcium | +220% |
| Contains more PotassiumPotassium | +202.1% |
| Contains more IronIron | +173.1% |
| Contains more CopperCopper | +68.8% |
| Contains more ZincZinc | +166.4% |
| Contains more PhosphorusPhosphorus | +136.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +250.2% |
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 | +288.5% |
| Contains more Vitamin B1Vitamin B1 | +275.7% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B3Vitamin B3 | +70.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +192.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.821mg | 1.091mg | 119% |
| Iron | 4.56mg | 1.67mg | 36% |
| Fiber | 12.2g | 3.9g | 33% |
| Phosphorus | 355mg | 150mg | 29% |
| Vitamin B1 | 0.387mg | 0.103mg | 24% |
| Vitamin B6 | 0.368mg | 0.08mg | 22% |
| Zinc | 3.33mg | 1.25mg | 19% |
| Vitamin B5 | 0.954mg | 19% | |
| Carbs | 75.9g | 26.44g | 16% |
| Copper | 0.363mg | 0.215mg | 16% |
| Protein | 11.31g | 5.5g | 12% |
| Vitamin B3 | 4.381mg | 2.57mg | 11% |
| Calories | 342kcal | 127kcal | 11% |
| Magnesium | 93mg | 49mg | 10% |
| Potassium | 432mg | 143mg | 9% |
| Starch | 19.57g | 8% | |
| Selenium | 4µg | 7% | |
| Vitamin B2 | 0.108mg | 0.03mg | 6% |
| Folate | 38µg | 13µg | 6% |
| Vitamin E | 1.01mg | 0.26mg | 5% |
| Polyunsaturated fat | 0.75g | 5% | |
| Calcium | 32mg | 10mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Fats | 1.71g | 0.85g | 1% |
| Saturated fat | 0.277g | 1% | |
| Monounsaturated fat | 0.203g | 1% | |
| Net carbs | 63.7g | 22.54g | N/A |
| Sugar | 0.41g | N/A | |
| Sodium | 2mg | 5mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.31 g
Fats:
1.71 g
Carbs:
75.9 g
Water:
9.57 g
Other:
1.51 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +105.6% |
| Contains more FatsFats | +101.2% |
| Contains more CarbsCarbs | +187.1% |
| Contains more OtherOther | +132.3% |
| Contains more WaterWater | +595.5% |