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  6. White Bread vs. Spelt

White Bread vs. Spelt — In-Depth Nutrition Comparison

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How are White Bread and Spelt different?

  • White Bread is higher in Selenium, Folate, and Vitamin B1, however, Spelt is richer in Manganese, Copper, Phosphorus, Fiber, Magnesium, and Zinc.
  • Daily need coverage for Manganese from Spelt is 106% higher.
  • White Bread contains 61 times more Sodium than Spelt. While White Bread contains 490mg of Sodium, Spelt contains only 8mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Spelt, uncooked are the varieties used in this article.

Infographic

White Bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
White Bread
White Bread
2
:
8
Spelt
Spelt
Contains more Calcium +433.3%
Contains more Selenium +88%
Contains more Iron +23%
Contains more Magnesium +491.3%
Contains more Phosphorus +309.2%
Contains more Potassium +207.9%
Contains less Sodium -98.4%
Contains more Zinc +343.2%
Contains more Copper +405.9%
Contains more Manganese +456.5%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +433.3%
Contains more Selenium +88%
Contains more Iron +23%
Contains more Magnesium +491.3%
Contains more Phosphorus +309.2%
Contains more Potassium +207.9%
Contains less Sodium -98.4%
Contains more Zinc +343.2%
Contains more Copper +405.9%
Contains more Manganese +456.5%

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.
White Bread
White Bread
4
:
6
Spelt
Spelt
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +115%
Contains more Folate +146.7%
Contains more Vitamin A +900%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +164.4%
Contains more Vitamin K +1700%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 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 +46.4%
Contains more Vitamin B2 +115%
Contains more Folate +146.7%
Contains more Vitamin A +900%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +164.4%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Spelt
Spelt
Contains more Fats +37%
Contains more Water +230.5%
Contains more Other +10.6%
Contains more Protein +64.6%
Contains more Carbs +42%
Equal in Other - 1.79
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 Fats +37%
Contains more Water +230.5%
Contains more Other +10.6%
Contains more Protein +64.6%
Contains more Carbs +42%
Equal in Other - 1.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -41.8%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -41.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Spelt
Spelt
Contains more Glucose +86.9%
Contains more Fructose +912.5%
Contains more Starch +45.1%
Contains more Sucrose +∞%
Contains more Maltose +208.4%
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Spelt
89% 8%
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 Glucose +86.9%
Contains more Fructose +912.5%
Contains more Starch +45.1%
Contains more Sucrose +∞%
Contains more Maltose +208.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Spelt Opinion
Net carbs 46.72g 59.49g Spelt
Protein 8.85g 14.57g Spelt
Fats 3.33g 2.43g White Bread
Carbs 49.42g 70.19g Spelt
Calories 266kcal 338kcal Spelt
Starch 37.17g 53.92g Spelt
Fructose 2.43g 0.24g White Bread
Sugar 5.67g 6.82g White Bread
Fiber 2.7g 10.7g Spelt
Calcium 144mg 27mg White Bread
Iron 3.61mg 4.44mg Spelt
Magnesium 23mg 136mg Spelt
Phosphorus 98mg 401mg Spelt
Potassium 126mg 388mg Spelt
Sodium 490mg 8mg Spelt
Zinc 0.74mg 3.28mg Spelt
Copper 0.101mg 0.511mg Spelt
Manganese 0.536mg 2.983mg Spelt
Selenium 22µg 11.7µg White Bread
Vitamin A 1IU 10IU Spelt
Vitamin E 0.22mg 0.79mg Spelt
Vitamin B1 0.533mg 0.364mg White Bread
Vitamin B2 0.243mg 0.113mg White Bread
Vitamin B3 4.78mg 6.843mg Spelt
Vitamin B5 0.536mg 1.068mg Spelt
Vitamin B6 0.087mg 0.23mg Spelt
Folate 111µg 45µg White Bread
Vitamin K 0.2µg 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Trans Fat 0.027g Spelt
Saturated Fat 0.698g 0.406g Spelt
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g 0.445g White Bread
Polyunsaturated fat 1.602g 1.258g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread
Omega-3 - ALA 0.166g 0.065g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
White Bread
35%
Spelt
Minerals Daily Need Coverage Score
56%
White Bread
119%
Spelt

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.