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Wheat vs. Spelt — In-Depth Nutrition Comparison

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How are wheat and spelt different?

  • Wheat is higher in selenium; however, spelt is richer in manganese, phosphorus, copper, iron, vitamin B3, fiber, vitamin B1, magnesium, and zinc.
  • Daily need coverage for manganese for spelt is 85% higher.
  • Wheat contains 3 times more selenium than spelt. While wheat contains 31.9µg of selenium, spelt contains only 11.7µg.
  • Wheat has a lower glycemic index (50) than spelt (63).

Wheat, KAMUT khorasan, cooked and Spelt, uncooked are the varieties used in this article.

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
1
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more SeleniumSelenium +172.6%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +152.3%
Contains more CopperCopper +146.9%
Contains more ZincZinc +78.3%
Contains more PhosphorusPhosphorus +172.8%
Contains more ManganeseManganese +189.6%
~equal in Sodium ~8mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B1Vitamin B1 +283.2%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +196.9%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more FolateFolate +309.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Spelt DV% diff.
Manganese 1.03mg 2.983mg 85%
Selenium 31.9µg 11.7µg 37%
Phosphorus 147mg 401mg 36%
Iron 1.76mg 4.44mg 34%
Copper 0.207mg 0.511mg 34%
Vitamin B3 2.305mg 6.843mg 28%
Fiber 4.3g 10.7g 26%
Starch 53.92g 22%
Vitamin B1 0.095mg 0.364mg 22%
Magnesium 48mg 136mg 21%
Vitamin B5 1.068mg 21%
Protein 5.71g 14.57g 18%
Carbs 27.6g 70.19g 14%
Zinc 1.84mg 3.28mg 13%
Vitamin B6 0.07mg 0.23mg 12%
Calories 132kcal 338kcal 10%
Folate 11µg 45µg 9%
Potassium 164mg 388mg 7%
Polyunsaturated fat 0.243g 1.258g 7%
Vitamin B2 0.03mg 0.113mg 6%
Vitamin E 0.24mg 0.79mg 4%
Vitamin K 3.6µg 3%
Fats 0.83g 2.43g 2%
Calcium 9mg 27mg 2%
Saturated fat 0.077g 0.406g 1%
Monounsaturated fat 0.084g 0.445g 1%
Protein per 100 calories 4.3g 4.3g N/A
Calories per 10 g protein 231kcal 232kcal N/A
Weight per 100 calories 76g 30g N/A
Unsaturated / Saturated Fat ratio 4.2 4.2 N/A
Net carbs 23.3g 59.49g N/A
Sugar 3.07g 6.82g N/A
Sodium 8mg 8mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.132mg 0%
Threonine 0.172mg 0.443mg 0%
Isoleucine 0.22mg 0.552mg 0%
Leucine 0.432mg 1.07mg 0%
Lysine 0.161mg 0.409mg 0%
Methionine 0.097mg 0.258mg 0%
Phenylalanine 0.3mg 0.737mg 0%
Valine 0.267mg 0.681mg 0%
Histidine 0.147mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
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
4
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 WaterWater +491.5%
Contains more ProteinProtein +155.2%
Contains more FatsFats +192.8%
Contains more CarbsCarbs +154.3%
Contains more OtherOther +163.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +429.8%
Contains more Poly. FatPolyunsaturated fat +417.7%

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/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.