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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.

Infographic

Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Khorasan wheat
Khorasan wheat
3
:
5
Spelt
Spelt
Contains less Sodium -37.5%
Contains more Zinc +12.2%
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
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains less Sodium -37.5%
Contains more Zinc +12.2%
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

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
Khorasan wheat
Khorasan wheat
3
:
6
Spelt
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
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Spelt
Spelt
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Spelt
Spelt
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +108.9%
Contains more Polyunsaturated fat +102.6%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +108.9%
Contains more Polyunsaturated fat +102.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
4
Spelt
Spelt
Contains more Maltose +27.4%
Contains more Glucose +35.5%
Contains more Fructose +118.2%
Equal in Starch - 53.92
Equal in Sucrose - 0.59
Khorasan wheat
87% 11%
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
Spelt
89% 8%
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 Maltose +27.4%
Contains more 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 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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Spelt Opinion
Net carbs 59.48g 59.49g Spelt
Protein 14.54g 14.57g Spelt
Fats 2.13g 2.43g Spelt
Carbs 70.58g 70.19g Khorasan wheat
Calories 337kcal 338kcal Spelt
Starch 52.41g 53.92g Spelt
Fructose 0.11g 0.24g Spelt
Sugar 7.84g 6.82g Spelt
Fiber 11.1g 10.7g Khorasan wheat
Calcium 22mg 27mg Spelt
Iron 3.77mg 4.44mg Spelt
Magnesium 130mg 136mg Spelt
Phosphorus 364mg 401mg Spelt
Potassium 403mg 388mg Khorasan wheat
Sodium 5mg 8mg Khorasan wheat
Zinc 3.68mg 3.28mg Khorasan wheat
Copper 0.506mg 0.511mg Spelt
Vitamin A 10IU 10IU
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.79mg Spelt
Vitamin B1 0.566mg 0.364mg Khorasan wheat
Vitamin B2 0.184mg 0.113mg Khorasan wheat
Vitamin B3 6.375mg 6.843mg Spelt
Vitamin B5 0.949mg 1.068mg Spelt
Vitamin B6 0.259mg 0.23mg Khorasan wheat
Folate 45µg Spelt
Vitamin K 1.8µg 3.6µg Spelt
Tryptophan 0.13mg 0.132mg Spelt
Threonine 0.442mg 0.443mg Spelt
Isoleucine 0.566mg 0.552mg Khorasan wheat
Leucine 1.112mg 1.07mg Khorasan wheat
Lysine 0.416mg 0.409mg Khorasan wheat
Methionine 0.251mg 0.258mg Spelt
Phenylalanine 0.772mg 0.737mg Khorasan wheat
Valine 0.687mg 0.681mg Khorasan wheat
Histidine 0.379mg 0.36mg Khorasan wheat
Trans Fat 0.005g Spelt
Saturated Fat 0.196g 0.406g Khorasan wheat
Monounsaturated Fat 0.213g 0.445g Spelt
Polyunsaturated fat 0.621g 1.258g Spelt
Omega-3 - ALA 0.048g 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Khorasan wheat
35%
Spelt
Minerals Daily Need Coverage Score
88%
Khorasan wheat
92%
Spelt

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.

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.