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.
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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
Contains
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Sodium
-75%
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Calcium
+80%
Contains
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Magnesium
+518.2%
Contains
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Phosphorus
+271.3%
Contains
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Potassium
+262.6%
Contains
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Zinc
+368.6%
Contains
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Copper
+254.9%
Equal in Iron - 4.44
Contains
less
Sodium
-75%
Contains
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Calcium
+80%
Contains
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Magnesium
+518.2%
Contains
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Phosphorus
+271.3%
Contains
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Potassium
+262.6%
Contains
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Zinc
+368.6%
Contains
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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
:
Contains
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Vitamin B1
+115.7%
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Vitamin B2
+337.2%
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Folate
+306.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1216.7%
Contains
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Vitamin B3
+15.9%
Contains
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Vitamin B5
+143.8%
Contains
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Vitamin B6
+422.7%
Contains
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Vitamin K
+1100%
Contains
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Vitamin B1
+115.7%
Contains
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Vitamin B2
+337.2%
Contains
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Folate
+306.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1216.7%
Contains
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Vitamin B3
+15.9%
Contains
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Vitamin B5
+143.8%
Contains
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Vitamin B6
+422.7%
Contains
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Vitamin K
+1100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+41%
Contains
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Fats
+148%
Contains
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Other
+289.1%
Equal in Carbs - 70.19
Equal in Water - 11.02
Contains
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Protein
+41%
Contains
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Fats
+148%
Contains
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Other
+289.1%
Equal in Carbs - 70.19
Equal in Water - 11.02
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-61.8%
Contains
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Monounsaturated Fat
+411.5%
Contains
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Polyunsaturated fat
+204.6%
Contains
less
Saturated Fat
-61.8%
Contains
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Monounsaturated Fat
+411.5%
Contains
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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.
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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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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 73.61g | 59.49g |
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Protein | 10.33g | 14.57g |
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Fats | 0.98g | 2.43g |
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Carbs | 76.31g | 70.19g |
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Calories | 364kcal | 338kcal |
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Starch | 53.92g |
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Fructose | 0.24g |
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Sugar | 0.27g | 6.82g |
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Fiber | 2.7g | 10.7g |
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Calcium | 15mg | 27mg |
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Iron | 4.64mg | 4.44mg |
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Magnesium | 22mg | 136mg |
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Phosphorus | 108mg | 401mg |
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Potassium | 107mg | 388mg |
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Sodium | 2mg | 8mg |
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Zinc | 0.7mg | 3.28mg |
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Copper | 0.144mg | 0.511mg |
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Vitamin A | 0IU | 10IU |
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Vitamin E | 0.06mg | 0.79mg |
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Vitamin B1 | 0.785mg | 0.364mg |
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Vitamin B2 | 0.494mg | 0.113mg |
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Vitamin B3 | 5.904mg | 6.843mg |
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Vitamin B5 | 0.438mg | 1.068mg |
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Vitamin B6 | 0.044mg | 0.23mg |
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Folate | 183µg | 45µg |
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Vitamin K | 0.3µg | 3.6µg |
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Tryptophan | 0.127mg | 0.132mg |
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Threonine | 0.281mg | 0.443mg |
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Isoleucine | 0.357mg | 0.552mg |
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Leucine | 0.71mg | 1.07mg |
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Lysine | 0.228mg | 0.409mg |
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Methionine | 0.183mg | 0.258mg |
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Phenylalanine | 0.52mg | 0.737mg |
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Valine | 0.415mg | 0.681mg |
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Histidine | 0.23mg | 0.36mg |
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Saturated Fat | 0.155g | 0.406g |
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Monounsaturated Fat | 0.087g | 0.445g |
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Polyunsaturated fat | 0.413g | 1.258g |
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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 Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

35%

Minerals Daily Need Coverage Score
40%

92%

Comparison summary
Which food is lower in glycemic index?

Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?

Spelt is cheaper (difference - $1)
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food is lower in Sugar?

Flour is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?

Flour contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?

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.