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Flour vs Spelt - In-Depth Nutrition Comparison

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Differences between Flour and Spelt

  • Flour is higher in Selenium, Vitamin B1, Folate, and Vitamin B2, however Spelt is richer in Manganese, Phosphorus, Copper, Fiber, Magnesium, and Zinc.
  • Spelt's daily need coverage for Manganese is 100% higher.
  • Flour has 4 times more Vitamin B2 than Spelt. While Flour has 0.494mg of Vitamin B2, Spelt has only 0.113mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Spelt, uncooked.

Infographic

Flour 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
Flour
2
:
6
Spelt
Contains less Sodium -75%
Contains more Calcium +80%
Contains more Potassium +262.6%
Contains more Magnesium +518.2%
Contains more Copper +254.9%
Contains more Zinc +368.6%
Contains more Phosphorus +271.3%
Equal in Iron - 4.44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains less Sodium -75%
Contains more Calcium +80%
Contains more Potassium +262.6%
Contains more Magnesium +518.2%
Contains more Copper +254.9%
Contains more Zinc +368.6%
Contains more Phosphorus +271.3%
Equal in Iron - 4.44

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
Flour
4
:
6
Spelt
Contains more Vitamin B1 +115.7%
Contains more Vitamin B2 +337.2%
Contains more Folate +306.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +422.7%
Contains more Vitamin K +1100%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +115.7%
Contains more Vitamin B2 +337.2%
Contains more Folate +306.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1216.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +422.7%
Contains more Vitamin K +1100%

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
50
Flour
35
Spelt
Mineral Summary Score
40
Flour
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
62%
Flour
87%
Spelt
Carbohydrates
76%
Flour
70%
Spelt
Fats
5%
Flour
11%
Spelt

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.251g)
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.

All nutrients comparison - raw data values

Nutrient Flour Spelt Opinion
Calories 364 338 Flour
Protein 10.33 14.57 Spelt
Fats 0.98 2.43 Spelt
Vitamin C 0 0
Carbs 76.31 70.19 Flour
Cholesterol 0 0
Vitamin D 0 Flour
Iron 4.64 4.44 Flour
Calcium 15 27 Spelt
Potassium 107 388 Spelt
Magnesium 22 136 Spelt
Sugar 0.27 6.82 Flour
Fiber 2.7 10.7 Spelt
Copper 0.144 0.511 Spelt
Zinc 0.7 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 108 401 Spelt
Sodium 2 8 Flour
Vitamin A 0 10 Spelt
Vitamin E 0.06 0.79 Spelt
Vitamin D 0 Flour
Vitamin B1 0.785 0.364 Flour
Vitamin B2 0.494 0.113 Flour
Vitamin B3 5.904 6.843 Spelt
Vitamin B5 0.438 1.068 Spelt
Vitamin B6 0.044 0.23 Spelt
Vitamin B12 0 0
Vitamin K 0.3 3.6 Spelt
Folate 183 45 Flour
Trans Fat
Saturated Fat 0.155 0.406 Flour
Monounsaturated Fat 0.087 0.445 Spelt
Polyunsaturated fat 0.413 1.258 Spelt
Tryptophan 0.127 0.132 Spelt
Threonine 0.281 0.443 Spelt
Isoleucine 0.357 0.552 Spelt
Leucine 0.71 1.07 Spelt
Lysine 0.228 0.409 Spelt
Methionine 0.183 0.258 Spelt
Phenylalanine 0.52 0.737 Spelt
Valine 0.415 0.681 Spelt
Histidine 0.23 0.36 Spelt
Fructose 0.24 Spelt

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.