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Wheat vs Spelt - In-Depth Nutrition Comparison

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What are the main differences between Wheat and Spelt?

  • Wheat is richer in Selenium, Phosphorus, Vitamin B6, and Zinc, yet Spelt is richer in Iron.
  • Wheat's daily need coverage for Selenium is 141% higher.
  • Wheat has 2 times more Vitamin B6 than Spelt. Wheat has 0.419mg of Vitamin B6, while Spelt has 0.23mg.

We used Wheat, durum and Spelt, uncooked types in this comparison.

Infographic

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
Wheat
7
:
1
Spelt
Contains more Calcium +25.9%
Contains more Potassium +11.1%
Contains more Zinc +26.8%
Contains more Phosphorus +26.7%
Contains less Sodium -75%
Contains more Iron +26.1%
Equal in Potassium - 388
Equal in Magnesium - 136
Equal in Copper - 0.511
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +25.9%
Contains more Potassium +11.1%
Contains more Zinc +26.8%
Contains more Phosphorus +26.7%
Contains less Sodium -75%
Contains more Iron +26.1%
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
Wheat
4
:
6
Spelt
Contains more Vitamin B1 +15.1%
Contains more Vitamin B6 +82.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B3 - 6.843
Equal in Folate - 45
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 +15.1%
Contains more Vitamin B6 +82.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +14.2%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B3 - 6.843
Equal in Folate - 45

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

All nutrients comparison - raw data values

Nutrient Wheat Spelt Opinion
Calories 339kcal 338kcal Wheat
Protein 13.68g 14.57g Spelt
Fats 2.47g 2.43g Wheat
Vitamin C 0mg 0mg
Net carbs 71.13g 59.49g Wheat
Carbs 71.13g 70.19g Wheat
Cholesterol 0mg 0mg
Vitamin D 0IU IU Wheat
Iron 3.52mg 4.44mg Spelt
Calcium 34mg 27mg Wheat
Potassium 431mg 388mg Wheat
Magnesium 144mg 136mg Wheat
Sugar g 6.82g Wheat
Fiber g 10.7g Spelt
Copper 0.553mg 0.511mg Wheat
Zinc 4.16mg 3.28mg Wheat
Starch g 53.92g Spelt
Phosphorus 508mg 401mg Wheat
Sodium 2mg 8mg Wheat
Vitamin A 0IU 10IU Spelt
Vitamin E mg 0.79mg Spelt
Vitamin D 0µg µg Wheat
Vitamin B1 0.419mg 0.364mg Wheat
Vitamin B2 0.121mg 0.113mg Wheat
Vitamin B3 6.738mg 6.843mg Spelt
Vitamin B5 0.935mg 1.068mg Spelt
Vitamin B6 0.419mg 0.23mg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Folate 43µg 45µg Spelt
Trans Fat g g
Saturated Fat 0.454g 0.406g Spelt
Monounsaturated Fat 0.344g 0.445g Spelt
Polyunsaturated fat 0.978g 1.258g Spelt
Tryptophan 0.176mg 0.132mg Wheat
Threonine 0.366mg 0.443mg Spelt
Isoleucine 0.533mg 0.552mg Spelt
Leucine 0.934mg 1.07mg Spelt
Lysine 0.303mg 0.409mg Spelt
Methionine 0.221mg 0.258mg Spelt
Phenylalanine 0.681mg 0.737mg Spelt
Valine 0.594mg 0.681mg Spelt
Histidine 0.322mg 0.36mg Spelt
Fructose g 0.24g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37
Wheat
35
Spelt
Mineral Summary Score
100
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
82%
Wheat
87%
Spelt
Carbohydrates
71%
Wheat
70%
Spelt
Fats
11%
Wheat
11%
Spelt

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.