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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.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of wheat is 50.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Spelt
Spelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more PotassiumPotassium +14.7%
Contains more ZincZinc +47.2%
Contains more SeleniumSelenium +697.5%
Contains more CalciumCalcium +11.1%
Contains less SodiumSodium -37.5%
~equal in Magnesium ~49mg
~equal in Iron ~1.67mg
~equal in Copper ~0.215mg
~equal in Phosphorus ~150mg
~equal in Manganese ~1.091mg

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.
Wheat
Wheat
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Spelt
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.103mg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Spelt DV% diff.
Selenium 31.9µg 4µg 51%
Starch 19.57g 8%
Zinc 1.84mg 1.25mg 5%
Manganese 1.03mg 1.091mg 3%
Polyunsaturated fat 0.243g 2%
Vitamin B3 2.305mg 2.57mg 2%
Fiber 4.3g 3.9g 2%
Folate 11µg 13µg 1%
Vitamin B6 0.07mg 0.08mg 1%
Vitamin B1 0.095mg 0.103mg 1%
Potassium 164mg 143mg 1%
Iron 1.76mg 1.67mg 1%
Copper 0.207mg 0.215mg 1%
Calories 132kcal 127kcal 0%
Protein 5.71g 5.5g 0%
Fats 0.83g 0.85g 0%
Carbs 27.6g 26.44g 0%
Net carbs 23.3g 22.54g N/A
Magnesium 48mg 49mg 0%
Calcium 9mg 10mg 0%
Sugar 3.07g N/A
Phosphorus 147mg 150mg 0%
Sodium 8mg 5mg 0%
Vitamin E 0.24mg 0.26mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Trans fat 0.002g N/A
Saturated fat 0.077g 0%
Monounsaturated fat 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Spelt
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
~equal in Protein ~5.5g
~equal in Fats ~0.85g
~equal in Carbs ~26.44g
~equal in Water ~66.56g
~equal in Other ~0.65g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.