Wheat flour vs Spelt
Nutrition comparison per 100 g serving
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Spelt wins in 15 out of 29 nutrient categories
Wheat flour: 9
vs
Spelt: 15
(5 ties)
Overview
| Nutrient | Wheat flour | Spelt | Winner |
|---|---|---|---|
| Calories | 405 cal | 338 cal | |
| Protein | 9.7 g | 14.6 g | |
| Carbs | 67.1 g | 70.2 g | |
| Fat | 10.6 g | 2.4 g | |
| Fiber | 0 g | 10.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Wheat flour | Spelt | Winner |
|---|---|---|---|
| Choline, total | 11.1 MG | 0 MG | |
| Folate, total | 136 UG | 45 UG | |
| Niacin | 5.8 MG | 6.8 MG | |
| Pantothenic acid | 0.4 MG | 1.1 MG | |
| Riboflavin | 0.5 MG | 0.1 MG | |
| Thiamin | 0.7 MG | 0.4 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 0.8 MG | |
| Vitamin K (phylloquinone) | 1.1 UG | 3.6 UG |
Minerals
| Mineral | Wheat flour | Spelt | Winner |
|---|---|---|---|
| Calcium, Ca | 205 MG | 27 MG | |
| Copper, Cu | 0.1 MG | 0.5 MG | |
| Iron, Fe | 7.1 MG | 4.4 MG | |
| Magnesium, Mg | 21 MG | 136 MG | |
| Manganese, Mn | 0.6 MG | 3.0 MG | |
| Phosphorus, P | 210 MG | 401 MG | |
| Potassium, K | 100 MG | 388 MG | |
| Selenium, Se | 0 UG | 11.7 UG | |
| Sodium, Na | 677 MG | 8 MG | |
| Zinc, Zn | 0.6 MG | 3.3 MG |