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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
Flour
2
:
6
Spelt
Spelt
Contains less Sodium -75%
Contains more Calcium +80%
Contains more Magnesium +518.2%
Contains more Phosphorus +271.3%
Contains more Potassium +262.6%
Contains more Zinc +368.6%
Contains more Copper +254.9%
Equal in Iron - 4.44
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains less Sodium -75%
Contains more Calcium +80%
Contains more Magnesium +518.2%
Contains more Phosphorus +271.3%
Contains more Potassium +262.6%
Contains more Zinc +368.6%
Contains more Copper +254.9%
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
Flour
4
:
6
Spelt
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Spelt
Spelt
Contains more Protein +41%
Contains more Fats +148%
Contains more Other +289.1%
Equal in Carbs - 70.19
Equal in Water - 11.02
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Spelt
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 Protein +41%
Contains more Fats +148%
Contains more Other +289.1%
Equal in Carbs - 70.19
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Spelt
Spelt
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +411.5%
Contains more Polyunsaturated fat +204.6%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +411.5%
Contains more Polyunsaturated fat +204.6%

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

All nutrients comparison - raw data values

Nutrient Flour Spelt Opinion
Net carbs 73.61g 59.49g Flour
Protein 10.33g 14.57g Spelt
Fats 0.98g 2.43g Spelt
Carbs 76.31g 70.19g Flour
Calories 364kcal 338kcal Flour
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.27g 6.82g Flour
Fiber 2.7g 10.7g Spelt
Calcium 15mg 27mg Spelt
Iron 4.64mg 4.44mg Flour
Magnesium 22mg 136mg Spelt
Phosphorus 108mg 401mg Spelt
Potassium 107mg 388mg Spelt
Sodium 2mg 8mg Flour
Zinc 0.7mg 3.28mg Spelt
Copper 0.144mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.06mg 0.79mg Spelt
Vitamin B1 0.785mg 0.364mg Flour
Vitamin B2 0.494mg 0.113mg Flour
Vitamin B3 5.904mg 6.843mg Spelt
Vitamin B5 0.438mg 1.068mg Spelt
Vitamin B6 0.044mg 0.23mg Spelt
Folate 183µg 45µg Flour
Vitamin K 0.3µg 3.6µg Spelt
Tryptophan 0.127mg 0.132mg Spelt
Threonine 0.281mg 0.443mg Spelt
Isoleucine 0.357mg 0.552mg Spelt
Leucine 0.71mg 1.07mg Spelt
Lysine 0.228mg 0.409mg Spelt
Methionine 0.183mg 0.258mg Spelt
Phenylalanine 0.52mg 0.737mg Spelt
Valine 0.415mg 0.681mg Spelt
Histidine 0.23mg 0.36mg Spelt
Saturated Fat 0.155g 0.406g Flour
Monounsaturated Fat 0.087g 0.445g Spelt
Polyunsaturated fat 0.413g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Flour
35%
Spelt
Minerals Daily Need Coverage Score
40%
Flour
92%
Spelt

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.

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.