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Wheat vs Spelt - In-Depth Nutrition Comparison

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Significant differences between Wheat and Spelt

  • The amount of Selenium, and Zinc in Wheat is higher than in Spelt.
  • Wheat covers your daily Selenium needs 51% more than Spelt.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Spelt, cooked.

Infographic

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
Wheat
3
:
5
Spelt
Contains more Potassium +14.7%
Contains more Zinc +47.2%
Contains more Calcium +11.1%
Contains less Sodium -37.5%
Equal in Iron - 1.67
Equal in Magnesium - 49
Equal in Phosphorus - 150
Equal in Copper - 0.215
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 66% 35% 63% 15% 2% 51% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 63% 35% 65% 13% 1% 35% 72%
Contains more Potassium +14.7%
Contains more Zinc +47.2%
Contains more Calcium +11.1%
Contains less Sodium -37.5%
Equal in Iron - 1.67
Equal in Magnesium - 49
Equal in Phosphorus - 150
Equal in Copper - 0.215

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
Wheat
0
:
6
Spelt
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +14.3%
Contains more Folate +18.2%
Equal in Vitamin A - 4
Equal in Vitamin E - 0.26
Equal in Vitamin B1 - 0.103
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +14.3%
Contains more Folate +18.2%
Equal in Vitamin A - 4
Equal in Vitamin E - 0.26
Equal in Vitamin B1 - 0.103
Equal in Vitamin B2 - 0.03

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.
Wheat Spelt
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Spelt Opinion
Net carbs 23.3g 22.54g Wheat
Protein 5.71g 5.5g Wheat
Fats 0.83g 0.85g Spelt
Carbs 27.6g 26.44g Wheat
Calories 132kcal 127kcal Wheat
Starch g 19.57g Spelt
Fructose g g
Sugar 3.07g g Spelt
Fiber 4.3g 3.9g Wheat
Calcium 9mg 10mg Spelt
Iron 1.76mg 1.67mg Wheat
Magnesium 48mg 49mg Spelt
Phosphorus 147mg 150mg Spelt
Potassium 164mg 143mg Wheat
Sodium 8mg 5mg Spelt
Zinc 1.84mg 1.25mg Wheat
Copper 0.207mg 0.215mg Spelt
Vitamin A 4IU 4IU
Vitamin A RAE µg 0µg Spelt
Vitamin E 0.24mg 0.26mg Spelt
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg 0mg Spelt
Vitamin B1 0.095mg 0.103mg Spelt
Vitamin B2 0.03mg 0.03mg
Vitamin B3 2.305mg 2.57mg Spelt
Vitamin B5 mg mg
Vitamin B6 0.07mg 0.08mg Spelt
Folate 11µg 13µg Spelt
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.051mg mg Wheat
Threonine 0.172mg mg Wheat
Isoleucine 0.22mg mg Wheat
Leucine 0.432mg mg Wheat
Lysine 0.161mg mg Wheat
Methionine 0.097mg mg Wheat
Phenylalanine 0.3mg mg Wheat
Valine 0.267mg mg Wheat
Histidine 0.147mg mg Wheat
Cholesterol 0mg 0mg
Trans Fat 0.002g g Spelt
Saturated Fat 0.077g g Spelt
Monounsaturated Fat 0.084g g Wheat
Polyunsaturated fat 0.243g g Wheat

Which food is preferable for your diet?

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

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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
9
Wheat
10
Spelt
Mineral Summary Score
38
Wheat
35
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
34%
Wheat
33%
Spelt
Carbohydrates
28%
Wheat
26%
Spelt
Fats
4%
Wheat
4%
Spelt

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.