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All-purpose flour
All-purpose flour1
VS
Spelt, cooked Leader
Spelt, cooked6

Spelt, cooked leads 6–1 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Spelt, cooked comes out ahead, winning 6 of 7 nutrient match-ups.

Pick All-purpose flour for less sodium.

Pick Spelt, cooked for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.84 g
    4.33 gWIN
  • Carbohydrate
    20.96 g
    20.82 g
  • Fibermore is better
    0.74 g
    3.07 gWIN
  • Total sugarsless is better
    0.07 g
    —
  • Total fat
    0.27 g
    0.67 g
  • Saturated fatless is better
    0.04 g
    —
  • Sodiumless is better
    WIN0.55 mg
    3.94 mg
  • Potassiummore is better
    29.4 mg
    112.6 mgWIN
  • Calciummore is better
    4.12 mg
    7.87 mgWIN
  • Ironmore is better
    1.27 mg
    1.31 mgWIN
  • Magnesiummore is better
    6.04 mg
    38.58 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.