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Khorasan wheat vs Spelt - In-Depth Nutrition Comparison

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How are Khorasan wheat and Spelt different?

  • Khorasan wheat is richer in Selenium, Vitamin B1, and Vitamin B2, while Spelt is higher in Manganese, Iron, Phosphorus, and Polyunsaturated fat.
  • Khorasan wheat covers your daily need of Selenium 127% more than Spelt.
  • Khorasan wheat contains 2 times more Vitamin B2 than Spelt. Khorasan wheat contains 0.184mg of Vitamin B2, while Spelt contains 0.113mg.

Wheat, KAMUT khorasan, uncooked and Spelt, uncooked types were used in this article.

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Khorasan wheat vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +12.2%
Contains less Sodium -37.5%
Contains more Iron +17.8%
Contains more Calcium +22.7%
Contains more Phosphorus +10.2%
Equal in Potassium - 388
Equal in Magnesium - 136
Equal in Copper - 0.511
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Zinc +12.2%
Contains less Sodium -37.5%
Contains more Iron +17.8%
Contains more Calcium +22.7%
Contains more Phosphorus +10.2%
Equal in Potassium - 388
Equal in Magnesium - 136
Equal in Copper - 0.511

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Spelt
Contains more Vitamin B1 +55.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B6 +12.6%
Contains more Vitamin E +29.5%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +100%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.843
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin B1 +55.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B6 +12.6%
Contains more Vitamin E +29.5%
Contains more Vitamin B5 +12.5%
Contains more Vitamin K +100%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.843

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
35
Spelt
Mineral Summary Score
88
Khorasan wheat
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
87%
Spelt
Carbohydrates
71%
Khorasan wheat
70%
Spelt
Fats
10%
Khorasan wheat
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Spelt
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 23)
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 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.

All nutrients comparison - raw data values

Nutrient Khorasan wheat Spelt Opinion
Calories 337 338 Spelt
Protein 14.54 14.57 Spelt
Fats 2.13 2.43 Spelt
Vitamin C 0 0
Carbs 70.58 70.19 Khorasan wheat
Cholesterol 0 0
Vitamin D
Iron 3.77 4.44 Spelt
Calcium 22 27 Spelt
Potassium 403 388 Khorasan wheat
Magnesium 130 136 Spelt
Sugar 7.84 6.82 Spelt
Fiber 11.1 10.7 Khorasan wheat
Copper 0.506 0.511 Spelt
Zinc 3.68 3.28 Khorasan wheat
Starch 52.41 53.92 Spelt
Phosphorus 364 401 Spelt
Sodium 5 8 Khorasan wheat
Vitamin A 10 10
Vitamin E 0.61 0.79 Spelt
Vitamin D
Vitamin B1 0.566 0.364 Khorasan wheat
Vitamin B2 0.184 0.113 Khorasan wheat
Vitamin B3 6.375 6.843 Spelt
Vitamin B5 0.949 1.068 Spelt
Vitamin B6 0.259 0.23 Khorasan wheat
Vitamin B12 0 Spelt
Vitamin K 1.8 3.6 Spelt
Folate 45 Spelt
Trans Fat 0.005 Spelt
Saturated Fat 0.196 0.406 Khorasan wheat
Monounsaturated Fat 0.213 0.445 Spelt
Polyunsaturated fat 0.621 1.258 Spelt
Tryptophan 0.13 0.132 Spelt
Threonine 0.442 0.443 Spelt
Isoleucine 0.566 0.552 Khorasan wheat
Leucine 1.112 1.07 Khorasan wheat
Lysine 0.416 0.409 Khorasan wheat
Methionine 0.251 0.258 Spelt
Phenylalanine 0.772 0.737 Khorasan wheat
Valine 0.687 0.681 Khorasan wheat
Histidine 0.379 0.36 Khorasan wheat
Fructose 0.11 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.