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 for 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.
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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 | +433.3% |
| Contains more SeleniumSelenium | +88% |
| Contains more MagnesiumMagnesium | +491.3% |
| Contains more PotassiumPotassium | +207.9% |
| Contains more IronIron | +23% |
| Contains more CopperCopper | +405.9% |
| Contains more ZincZinc | +343.2% |
| Contains more PhosphorusPhosphorus | +309.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B1Vitamin B1 | +46.4% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more FolateFolate | +146.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +259.1% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +164.4% |
| Contains more Vitamin KVitamin K | +1700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +37% |
| Contains more WaterWater | +230.5% |
| Contains more ProteinProtein | +64.6% |
| Contains more CarbsCarbs | +42% |
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | +34.6% |
| Contains more Poly. FatPolyunsaturated fat | +27.3% |
| Contains less Sat. FatSaturated fat | -41.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose | +86.9% |
| Contains more FructoseFructose | +912.5% |
| Contains more StarchStarch | +45.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +208.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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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 Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.536mg | 2.983mg | 106% |
| Copper | 0.101mg | 0.511mg | 46% |
| Phosphorus | 98mg | 401mg | 43% |
| Fiber | 2.7g | 10.7g | 32% |
| Magnesium | 23mg | 136mg | 27% |
| Zinc | 0.74mg | 3.28mg | 23% |
| Sodium | 490mg | 8mg | 21% |
| Selenium | 22µg | 11.7µg | 19% |
| Folate | 111µg | 45µg | 17% |
| Vitamin B1 | 0.533mg | 0.364mg | 14% |
| Vitamin B3 | 4.78mg | 6.843mg | 13% |
| Calcium | 144mg | 27mg | 12% |
| Protein | 8.85g | 14.57g | 11% |
| Vitamin B6 | 0.087mg | 0.23mg | 11% |
| Vitamin B5 | 0.536mg | 1.068mg | 11% |
| Vitamin B2 | 0.243mg | 0.113mg | 10% |
| Iron | 3.61mg | 4.44mg | 10% |
| Potassium | 126mg | 388mg | 8% |
| Starch | 37.17g | 53.92g | 7% |
| Carbs | 49.42g | 70.19g | 7% |
| Calories | 266kcal | 338kcal | 4% |
| Vitamin E | 0.22mg | 0.79mg | 4% |
| Fructose | 2.43g | 0.24g | 3% |
| Vitamin K | 0.2µg | 3.6µg | 3% |
| Choline | 14.6mg | 3% | |
| Polyunsaturated fat | 1.602g | 1.258g | 2% |
| Fats | 3.33g | 2.43g | 1% |
| Saturated fat | 0.698g | 0.406g | 1% |
| Net carbs | 46.72g | 59.49g | N/A |
| Sugar | 5.67g | 6.82g | N/A |
| Trans fat | 0.027g | N/A | |
| Monounsaturated fat | 0.599g | 0.445g | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | 0.065g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
32%
Minerals Daily Need Coverage Score
56%
119%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.292g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 10)
Which food is richer in minerals?
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.