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 for 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.
- Spelt has a higher glycemic index (63) than khorasan wheat (40).
Wheat, KAMUT khorasan, uncooked and Spelt, uncooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +12.2% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +596.6% |
| Contains more CalciumCalcium | +22.7% |
| Contains more IronIron | +17.8% |
| Contains more PhosphorusPhosphorus | +10.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +55.5% |
| Contains more Vitamin B2Vitamin B2 | +62.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +12.5% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 81.5µg | 11.7µg | 127% |
| Vitamin B1 | 0.566mg | 0.364mg | 17% |
| Manganese | 2.735mg | 2.983mg | 11% |
| Folate | 45µg | 11% | |
| Iron | 3.77mg | 4.44mg | 8% |
| Vitamin B2 | 0.184mg | 0.113mg | 5% |
| Phosphorus | 364mg | 401mg | 5% |
| Choline | 25.8mg | 5% | |
| Polyunsaturated fat | 0.621g | 1.258g | 4% |
| Zinc | 3.68mg | 3.28mg | 4% |
| Vitamin B3 | 6.375mg | 6.843mg | 3% |
| Vitamin B6 | 0.259mg | 0.23mg | 2% |
| Vitamin K | 1.8µg | 3.6µg | 2% |
| Vitamin B5 | 0.949mg | 1.068mg | 2% |
| Fiber | 11.1g | 10.7g | 2% |
| Starch | 52.41g | 53.92g | 1% |
| Calcium | 22mg | 27mg | 1% |
| Vitamin E | 0.61mg | 0.79mg | 1% |
| Magnesium | 130mg | 136mg | 1% |
| Saturated fat | 0.196g | 0.406g | 1% |
| Monounsaturated fat | 0.213g | 0.445g | 1% |
| Copper | 0.506mg | 0.511mg | 1% |
| Calories | 337kcal | 338kcal | 0% |
| Protein | 14.54g | 14.57g | 0% |
| Fats | 2.13g | 2.43g | 0% |
| Carbs | 70.58g | 70.19g | 0% |
| Net carbs | 59.48g | 59.49g | N/A |
| Potassium | 403mg | 388mg | 0% |
| Sugar | 7.84g | 6.82g | N/A |
| Sodium | 5mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.13mg | 0.132mg | 0% |
| Threonine | 0.442mg | 0.443mg | 0% |
| Isoleucine | 0.566mg | 0.552mg | 0% |
| Leucine | 1.112mg | 1.07mg | 0% |
| Lysine | 0.416mg | 0.409mg | 0% |
| Methionine | 0.251mg | 0.258mg | 0% |
| Phenylalanine | 0.772mg | 0.737mg | 0% |
| Valine | 0.687mg | 0.681mg | 0% |
| Histidine | 0.379mg | 0.36mg | 0% |
| Fructose | 0.11g | 0.24g | 0% |
| Omega-3 - ALA | 0.048g | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +14.1% |
~equal in
Protein
~14.57g
~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
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
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 | -51.7% |
| Contains more Mono. FatMonounsaturated fat | +108.9% |
| Contains more Poly. FatPolyunsaturated fat | +102.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more MaltoseMaltose | +27.4% |
| Contains more GlucoseGlucose | +35.5% |
| Contains more FructoseFructose | +118.2% |
~equal in
Starch
~53.92g
~equal in
Sucrose
~0.59g
~equal in
Lactose
~0g
~equal in
Galactose
~0g