Flour vs. Spelt — In-Depth Nutrition Comparison
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Important differences between flour and spelt
- Flour has more vitamin B1, selenium, folate, iron, vitamin B2, and vitamin B3; however, spelt is richer in manganese, copper, magnesium, and phosphorus.
- Flour's daily need coverage for vitamin B1 is 57% more.
- Flour contains 16 times more vitamin B2 than spelt. Flour contains 0.494mg of vitamin B2, while spelt contains 0.03mg.
The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Spelt, cooked.
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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 CalciumCalcium | +50% |
| Contains more IronIron | +177.8% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +747.5% |
| Contains more MagnesiumMagnesium | +122.7% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more CopperCopper | +49.3% |
| Contains more ZincZinc | +78.6% |
| Contains more PhosphorusPhosphorus | +38.9% |
| Contains more ManganeseManganese | +60% |
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 B1Vitamin B1 | +662.1% |
| Contains more Vitamin B2Vitamin B2 | +1546.7% |
| Contains more Vitamin B3Vitamin B3 | +129.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1307.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.103mg | 57% |
| Selenium | 33.9µg | 4µg | 54% |
| Folate | 183µg | 13µg | 43% |
| Iron | 4.64mg | 1.67mg | 37% |
| Vitamin B2 | 0.494mg | 0.03mg | 36% |
| Vitamin B3 | 5.904mg | 2.57mg | 21% |
| Manganese | 0.682mg | 1.091mg | 18% |
| Carbs | 76.31g | 26.44g | 17% |
| Calories | 364kcal | 127kcal | 12% |
| Protein | 10.33g | 5.5g | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Copper | 0.144mg | 0.215mg | 8% |
| Starch | 19.57g | 8% | |
| Phosphorus | 108mg | 150mg | 6% |
| Magnesium | 22mg | 49mg | 6% |
| Zinc | 0.7mg | 1.25mg | 5% |
| Fiber | 2.7g | 3.9g | 5% |
| Vitamin B6 | 0.044mg | 0.08mg | 3% |
| Polyunsaturated fat | 0.413g | 3% | |
| Choline | 10.4mg | 2% | |
| Saturated fat | 0.155g | 1% | |
| Calcium | 15mg | 10mg | 1% |
| Potassium | 107mg | 143mg | 1% |
| Vitamin E | 0.06mg | 0.26mg | 1% |
| Fats | 0.98g | 0.85g | 0% |
| Net carbs | 73.61g | 22.54g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0% | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.8% |
| Contains more FatsFats | +15.3% |
| Contains more CarbsCarbs | +188.6% |
| Contains more WaterWater | +458.4% |
| Contains more OtherOther | +41.3% |
