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
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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 less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +189.7% |
| Contains more MagnesiumMagnesium | +518.2% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +262.6% |
| Contains more CopperCopper | +254.9% |
| Contains more ZincZinc | +368.6% |
| Contains more PhosphorusPhosphorus | +271.3% |
| Contains more ManganeseManganese | +337.4% |
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 | +115.7% |
| Contains more Vitamin B2Vitamin B2 | +337.2% |
| Contains more FolateFolate | +306.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1216.7% |
| Contains more Vitamin B3Vitamin B3 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +143.8% |
| Contains more Vitamin B6Vitamin B6 | +422.7% |
| Contains more Vitamin KVitamin K | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.682mg | 2.983mg | 100% |
| Phosphorus | 108mg | 401mg | 42% |
| Copper | 0.144mg | 0.511mg | 41% |
| Selenium | 33.9µg | 11.7µg | 40% |
| Vitamin B1 | 0.785mg | 0.364mg | 35% |
| Folate | 183µg | 45µg | 35% |
| Fiber | 2.7g | 10.7g | 32% |
| Vitamin B2 | 0.494mg | 0.113mg | 29% |
| Magnesium | 22mg | 136mg | 27% |
| Zinc | 0.7mg | 3.28mg | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B6 | 0.044mg | 0.23mg | 14% |
| Vitamin B5 | 0.438mg | 1.068mg | 13% |
| Potassium | 107mg | 388mg | 8% |
| Protein | 10.33g | 14.57g | 8% |
| Polyunsaturated fat | 0.413g | 1.258g | 6% |
| Vitamin B3 | 5.904mg | 6.843mg | 6% |
| Vitamin E | 0.06mg | 0.79mg | 5% |
| Vitamin K | 0.3µg | 3.6µg | 3% |
| Iron | 4.64mg | 4.44mg | 2% |
| Choline | 10.4mg | 2% | |
| Carbs | 76.31g | 70.19g | 2% |
| Fats | 0.98g | 2.43g | 2% |
| Saturated fat | 0.155g | 0.406g | 1% |
| Monounsaturated fat | 0.087g | 0.445g | 1% |
| Calories | 364kcal | 338kcal | 1% |
| Calcium | 15mg | 27mg | 1% |
| Net carbs | 73.61g | 59.49g | N/A |
| Sugar | 0.27g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Tryptophan | 0.127mg | 0.132mg | 0% |
| Threonine | 0.281mg | 0.443mg | 0% |
| Isoleucine | 0.357mg | 0.552mg | 0% |
| Leucine | 0.71mg | 1.07mg | 0% |
| Lysine | 0.228mg | 0.409mg | 0% |
| Methionine | 0.183mg | 0.258mg | 0% |
| Phenylalanine | 0.52mg | 0.737mg | 0% |
| Valine | 0.415mg | 0.681mg | 0% |
| Histidine | 0.23mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41% |
| Contains more FatsFats | +148% |
| Contains more OtherOther | +289.1% |
~equal in
Carbs
~70.19g
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.8% |
| Contains more Mono. FatMonounsaturated fat | +411.5% |
| Contains more Poly. FatPolyunsaturated fat | +204.6% |