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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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
less
Sodium
-37.5%
Contains
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Zinc
+12.2%
Contains
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Selenium
+596.6%
Contains
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Calcium
+22.7%
Contains
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Iron
+17.8%
Contains
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Phosphorus
+10.2%
Equal in Magnesium - 136
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Manganese - 2.983
Contains
less
Sodium
-37.5%
Contains
more
Zinc
+12.2%
Contains
more
Selenium
+596.6%
Contains
more
Calcium
+22.7%
Contains
more
Iron
+17.8%
Contains
more
Phosphorus
+10.2%
Equal in Magnesium - 136
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Manganese - 2.983
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
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Vitamin B1
+55.5%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B6
+12.6%
Contains
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Vitamin E
+29.5%
Contains
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Vitamin B5
+12.5%
Contains
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Vitamin K
+100%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.843
Contains
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Vitamin B1
+55.5%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B6
+12.6%
Contains
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Vitamin E
+29.5%
Contains
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Vitamin B5
+12.5%
Contains
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Vitamin K
+100%
Equal in Vitamin A - 10
Equal in Vitamin B3 - 6.843
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+14.1%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Equal in Water - 11.02
Equal in Other - 1.79
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
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Fats
+14.1%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Equal in Water - 11.02
Equal in Other - 1.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-51.7%
Contains
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Monounsaturated Fat
+108.9%
Contains
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Polyunsaturated fat
+102.6%
Saturated Fat:
0.196 g
Monounsaturated Fat:
0.213 g
Polyunsaturated fat:
0.621 g
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Contains
less
Saturated Fat
-51.7%
Contains
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Monounsaturated Fat
+108.9%
Contains
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Polyunsaturated fat
+102.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Maltose
+27.4%
Contains
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Glucose
+35.5%
Contains
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Fructose
+118.2%
Equal in Starch - 53.92
Equal in Sucrose - 0.59
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
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Maltose
+27.4%
Contains
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Glucose
+35.5%
Contains
more
Fructose
+118.2%
Equal in Starch - 53.92
Equal in Sucrose - 0.59
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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| Rich in minerals |
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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 vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.48g | 59.49g |
|
| Protein | 14.54g | 14.57g |
|
| Fats | 2.13g | 2.43g |
|
| Carbs | 70.58g | 70.19g |
|
| Calories | 337kcal | 338kcal |
|
| Starch | 52.41g | 53.92g |
|
| Fructose | 0.11g | 0.24g |
|
| Sugar | 7.84g | 6.82g |
|
| Fiber | 11.1g | 10.7g |
|
| Calcium | 22mg | 27mg |
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| Iron | 3.77mg | 4.44mg |
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| Magnesium | 130mg | 136mg |
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| Phosphorus | 364mg | 401mg |
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| Potassium | 403mg | 388mg |
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| Sodium | 5mg | 8mg |
|
| Zinc | 3.68mg | 3.28mg |
|
| Copper | 0.506mg | 0.511mg |
|
| Manganese | 2.735mg | 2.983mg |
|
| Selenium | 81.5µg | 11.7µg |
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| Vitamin A | 10IU | 10IU | |
| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.61mg | 0.79mg |
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| Vitamin B1 | 0.566mg | 0.364mg |
|
| Vitamin B2 | 0.184mg | 0.113mg |
|
| Vitamin B3 | 6.375mg | 6.843mg |
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| Vitamin B5 | 0.949mg | 1.068mg |
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| Vitamin B6 | 0.259mg | 0.23mg |
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| Folate | 45µg |
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| Vitamin K | 1.8µg | 3.6µg |
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| Tryptophan | 0.13mg | 0.132mg |
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| Threonine | 0.442mg | 0.443mg |
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| Isoleucine | 0.566mg | 0.552mg |
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| Leucine | 1.112mg | 1.07mg |
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| Lysine | 0.416mg | 0.409mg |
|
| Methionine | 0.251mg | 0.258mg |
|
| Phenylalanine | 0.772mg | 0.737mg |
|
| Valine | 0.687mg | 0.681mg |
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| Histidine | 0.379mg | 0.36mg |
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| Trans Fat | 0.005g |
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| Saturated Fat | 0.196g | 0.406g |
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| Monounsaturated Fat | 0.213g | 0.445g |
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| Polyunsaturated fat | 0.621g | 1.258g |
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| Omega-3 - ALA | 0.048g | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
36%
35%
Minerals Daily Need Coverage Score
150%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
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.