Wheat flour, whole-grain vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between wheat flour, whole-grain and spelt
- Wheat flour, whole-grain is richer in selenium, manganese, vitamin B6, and vitamin B1, while spelt is higher in vitamin B3, copper, iron, vitamin B5, phosphorus, and zinc.
- Wheat flour, whole-grain covers your daily selenium needs 91% more than spelt.
- Wheat flour, whole-grain has 2 times more vitamin B6 than spelt. Wheat flour, whole-grain has 0.407mg of vitamin B6, while spelt has 0.23mg.
Specific food types used in this comparison are Wheat flour, whole-grain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +25.9% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +428.2% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +24.6% |
| Contains more ZincZinc | +26.2% |
| Contains more PhosphorusPhosphorus | +12.3% |
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 | +37.9% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B6Vitamin B6 | +77% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin KVitamin K | +89.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 61.8µg | 11.7µg | 91% |
| Manganese | 4.067mg | 2.983mg | 47% |
| Vitamin B6 | 0.407mg | 0.23mg | 14% |
| Vitamin B1 | 0.502mg | 0.364mg | 12% |
| Vitamin B3 | 4.957mg | 6.843mg | 12% |
| Iron | 3.6mg | 4.44mg | 11% |
| Copper | 0.41mg | 0.511mg | 11% |
| Vitamin B5 | 0.603mg | 1.068mg | 9% |
| Phosphorus | 357mg | 401mg | 6% |
| Zinc | 2.6mg | 3.28mg | 6% |
| Choline | 31.2mg | 6% | |
| Vitamin B2 | 0.165mg | 0.113mg | 4% |
| Protein | 13.21g | 14.57g | 3% |
| Starch | 57.77g | 53.92g | 2% |
| Potassium | 363mg | 388mg | 1% |
| Calcium | 34mg | 27mg | 1% |
| Vitamin K | 1.9µg | 3.6µg | 1% |
| Carbs | 71.97g | 70.19g | 1% |
| Vitamin E | 0.71mg | 0.79mg | 1% |
| Polyunsaturated fat | 1.167g | 1.258g | 1% |
| Calories | 340kcal | 338kcal | 0% |
| Fats | 2.5g | 2.43g | 0% |
| Net carbs | 61.27g | 59.49g | N/A |
| Magnesium | 137mg | 136mg | 0% |
| Sugar | 0.41g | 6.82g | N/A |
| Fiber | 10.7g | 10.7g | 0% |
| Sodium | 2mg | 8mg | 0% |
| Folate | 44µg | 45µg | 0% |
| Saturated fat | 0.43g | 0.406g | 0% |
| Monounsaturated fat | 0.283g | 0.445g | 0% |
| Tryptophan | 0.174mg | 0.132mg | 0% |
| Threonine | 0.367mg | 0.443mg | 0% |
| Isoleucine | 0.443mg | 0.552mg | 0% |
| Leucine | 0.898mg | 1.07mg | 0% |
| Lysine | 0.359mg | 0.409mg | 0% |
| Methionine | 0.228mg | 0.258mg | 0% |
| Phenylalanine | 0.682mg | 0.737mg | 0% |
| Valine | 0.564mg | 0.681mg | 0% |
| Histidine | 0.357mg | 0.36mg | 0% |
| Fructose | 0.05g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +10.3% |
| Contains more OtherOther | +13.3% |
~equal in
Fats
~2.43g
~equal in
Carbs
~70.19g
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +57.2% |
~equal in
Saturated fat
~0.406g
~equal in
Polyunsaturated fat
~1.258g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +63.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +380% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~53.92g
~equal in
Lactose
~0g
~equal in
Galactose
~0g