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 from 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, KAMUT khorasan, cooked and Spelt, uncooked are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin E Vitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -81% |
| Contains more Mono. FatMonounsaturated Fat | +429.8% |
| Contains more Poly. FatPolyunsaturated fat | +417.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 132kcal | 338kcal |
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| Protein | 5.71g | 14.57g |
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| Fats | 0.83g | 2.43g |
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| Net carbs | 23.3g | 59.49g |
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| Carbs | 27.6g | 70.19g |
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| Magnesium | 48mg | 136mg |
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| Calcium | 9mg | 27mg |
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| Potassium | 164mg | 388mg |
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| Iron | 1.76mg | 4.44mg |
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| Sugar | 3.07g | 6.82g |
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| Fiber | 4.3g | 10.7g |
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| Copper | 0.207mg | 0.511mg |
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| Zinc | 1.84mg | 3.28mg |
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| Starch | 53.92g |
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| Phosphorus | 147mg | 401mg |
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| Sodium | 8mg | 8mg | |
| Vitamin A | 4IU | 10IU |
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| Vitamin E | 0.24mg | 0.79mg |
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| Manganese | 1.03mg | 2.983mg |
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| Selenium | 31.9µg | 11.7µg |
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| Vitamin B1 | 0.095mg | 0.364mg |
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| Vitamin B2 | 0.03mg | 0.113mg |
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| Vitamin B3 | 2.305mg | 6.843mg |
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| Vitamin B5 | 1.068mg |
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| Vitamin B6 | 0.07mg | 0.23mg |
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| Vitamin K | 3.6µg |
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| Folate | 11µg | 45µg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.077g | 0.406g |
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| Monounsaturated Fat | 0.084g | 0.445g |
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| Polyunsaturated fat | 0.243g | 1.258g |
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| Tryptophan | 0.051mg | 0.132mg |
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| Threonine | 0.172mg | 0.443mg |
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| Isoleucine | 0.22mg | 0.552mg |
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| Leucine | 0.432mg | 1.07mg |
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| Lysine | 0.161mg | 0.409mg |
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| Methionine | 0.097mg | 0.258mg |
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| Phenylalanine | 0.3mg | 0.737mg |
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| Valine | 0.267mg | 0.681mg |
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| Histidine | 0.147mg | 0.36mg |
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| Fructose | 0.24g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
32%
Minerals Daily Need Coverage Score
61%
119%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 3.75g)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.329g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 13)
Which food is cheaper?
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (8 mg)