Nutrition Comparison Tool

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      Wheat Hard Red Spring
      ×
      Wheat Hard Red Winter
      ×
      Spelt Uncooked
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 32% DV 632 calories
      • Wheat Hard Red Winter 1 cup (x1) 31% DV 628 calories
      • Spelt Uncooked 1 cup (x1) 29% DV 588 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 5% DV 3.7g
      • Wheat Hard Red Winter 1 cup (x1) 4% DV 3g
      • Spelt Uncooked 1 cup (x1) 5% DV 4.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 47% DV 130.6g
      • Wheat Hard Red Winter 1 cup (x1) 50% DV 136.7g
      • Spelt Uncooked 1 cup (x1) 44% DV 122.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 59% DV 29.6g
      • Wheat Hard Red Winter 1 cup (x1) 48% DV 24.2g
      • Spelt Uncooked 1 cup (x1) 51% DV 25.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 0% DV 0mg
      • Wheat Hard Red Winter 1 cup (x1) 0% DV 0mg
      • Spelt Uncooked 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 3% DV 0.6g
      • Wheat Hard Red Winter 1 cup (x1) 3% DV 0.52g
      • Spelt Uncooked 1 cup (x1) 4% DV 0.71g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 84% DV 23.4g
      • Wheat Hard Red Winter 1 cup (x1) 84% DV 23.4g
      • Spelt Uncooked 1 cup (x1) 66% DV 18.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 2% DV 0.79g
      • Wheat Hard Red Winter 1 cup (x1) 2% DV 0.79g
      • Spelt Uncooked 1 cup (x1) 24% DV 11.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 38% DV 6.9mg
      • Wheat Hard Red Winter 1 cup (x1) 34% DV 6.1mg
      • Spelt Uncooked 1 cup (x1) 43% DV 7.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 4% DV 48mg
      • Wheat Hard Red Winter 1 cup (x1) 4% DV 55.7mg
      • Spelt Uncooked 1 cup (x1) 4% DV 47mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Wheat Hard Red Spring 1 cup (x1) 14% DV 652.8mg
      • Wheat Hard Red Winter 1 cup (x1) 15% DV 697mg
      • Spelt Uncooked 1 cup (x1) 14% DV 675.1mg
      Comparison Table

      Table Legend

      1. Wheat Hard Red Spring
      2. Wheat Hard Red Winter
      3. Spelt Uncooked
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 192 192 174
      Calories
      (%DV)
      632
      (32%)
      628
      (31%)
      588
      (29%)
      Fat (g)
      (%DV)
      3.7
      (5%)
      3
      (4%)
      4.2
      (5%)
      Protein (g)
      (%DV)
      29.6
      (59%)
      24.2
      (48%)
      25.4
      (51%)
      Carbohydrate (g)
      (%DV)
      130.6
      (47%)
      136.7
      (50%)
      122.1
      (44%)
      Sugars (g)
      (%DV)
      0.79
      (2%)
      0.79
      (2%)
      11.9
      (24%)
      Fiber (g)
      (%DV)
      23.4
      (84%)
      23.4
      (84%)
      18.6
      (66%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.6
      (3%)
      0.52
      (3%)
      0.71
      (4%)
      Net-Carbs (g) 107.2
      113.2
      103.5
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 192 192 174
      Calcium (mg)
      (%DV)
      48
      (4%)
      55.7
      (4%)
      47
      (4%)
      Iron, Fe (mg)
      (%DV)
      6.9
      (38%)
      6.1
      (34%)
      7.7
      (43%)
      Potassium, K (mg)
      (%DV)
      652.8
      (14%)
      697
      (15%)
      675.1
      (14%)
      Magnesium (mg)
      (%DV)
      238.1
      (57%)
      241.9
      (58%)
      236.6
      (56%)
      Phosphorus, P (mg)
      (%DV)
      637.4
      (51%)
      553
      (44%)
      697.7
      (56%)
      Sodium (mg)
      (%DV)
      3.8
      (0%)
      3.8
      (0%)
      13.9
      (1%)
      Zinc, Zn (mg)
      (%DV)
      5.3
      (49%)
      5.1
      (46%)
      5.7
      (52%)
      Copper, Cu (mg)
      (%DV)
      0.79
      (87%)
      0.83
      (93%)
      0.89
      (99%)
      Manganese (mg)
      (%DV)
      7.8
      (339%)
      7.7
      (333%)
      5.2
      (226%)
      Selenium, Se (mcg)
      (%DV)
      135.7
      (247%)
      135.7
      (247%)
      20.4
      (37%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 192 192 174
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.97
      (81%)
      0.74
      (61%)
      0.63
      (53%)
      Riboflavin (B2) (mg)
      (%DV)
      0.21
      (16%)
      0.22
      (17%)
      0.2
      (15%)
      Niacin (B3) (mg)
      (%DV)
      11
      (69%)
      10.5
      (66%)
      11.9
      (74%)
      Vitamin B5 (PA) (mg)
      (%DV)
      1.8
      (36%)
      1.8
      (37%)
      1.9
      (37%)
      Vitamin B6 (mg)
      (%DV)
      0.65
      (38%)
      0.58
      (34%)
      0.4
      (24%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      82.6
      (21%)
      73
      (18%)
      78.3
      (20%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      82.6
      (21%)
      73
      (18%)
      78.3
      (20%)
      Folate DFE (mcg)
      (%)
      82.6
      (21%)
      73
      (18%)
      78.3
      (20%)
      Choline (mg)
      (%DV)
      59.9
      (11%)
      59.9
      (11%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      9.6
      (0%)
      9.6
      (0%)
      8.7
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 17.3 17.3 17.4
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 422.4
      422.4
      294.1
      Vitamin E (mg)
      (%DV)
      1.9
      (13%)
      1.9
      (13%)
      1.4
      (9%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin K (mcg)
      (%DV)
      3.6
      (3%)
      3.6
      (3%)
      6.3
      (5%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 192 192 174
      Water (g) 24.5
      25.2
      19.2
      Ash (g) 4
      3
      3
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score 17.41
      10.53
      17.16
        Carbohydrates
      Food # 1 2 3
      Weight (g) 192 192 174
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      1
      Glucose (Dextrose) (g) --
      --
      1.5
      Fructose (g) --
      --
      0.42
      Lactose (g) --
      --
      0
      Maltose (g) --
      --
      9
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      93.8
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 192 192 174
      Monounsaturated Fats (g) 0.582
      0.384
      0.774
      Polyunsaturated Fats (g) 1.469
      1.204
      2.189
      Omega 3s (g)
      (%AI)
      0.069
      (4%)
      0.052
      (3%)
      0.113
      (7%)
      Omega 6s (g)
      (%AI)
      1.396
      (8%)
      1.152
      (7%)
      2.076
      (12%)
      Omega 3 to Omega 6 Ratio 0.05
      0.05
      0.05
      Omega 6 to Omega 3 Ratio 20.19
      22.22
      18.35
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      0.113
      (7%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      --
      Docosapentaenoic Acid (DPA) (g) 0
      0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      0
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      --
      Caproic (6:0) (g) 0
      0
      --
      Caprylic Acid (8:0) (g) 0
      0.029
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.008
      0.002
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      0
      Palmitic Acid (16:0) (g) 0.543
      0.449
      0.644
      Margaric Acid (17:0) (g) --
      --
      0
      Stearic Acid (18:0) (g) 0.027
      0.025
      0.042
      Arachidic Acid (20:0) (g) --
      --
      0.007
      Behenic Acid (22:0) (g) --
      --
      0.014
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0.127
      0.015
      0.005
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      Oleic Acid (18:1) (g) 0.453
      0.369
      0.736
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0.033
      Docosenoic Acid (22:1) (g) 0
      0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.396
      1.152
      2.076
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.069
      0.052
      0.113
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0.004
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 192 192 174
      Essential  
      Histidine (mg)
      (%RDI)
      634
      (91%)
      547
      (78%)
      626
      (89%)
      Isoleucine (mg)
      (%RDI)
      1039
      (74%)
      879
      (63%)
      960
      (69%)
      Leucine (mg)
      (%RDI)
      1993
      (73%)
      1640
      (60%)
      1862
      (68%)
      Lysine (mg)
      (%RDI)
      776
      (37%)
      643
      (31%)
      712
      (34%)
      Methionine (mg)
      (%RDI)
      442
      (61%)
      386
      (53%)
      449
      (62%)
      Phenylalanine (mg)
      (%RDI)
      1390
      (159%)
      1137
      (130%)
      1282
      (147%)
      Threonine (mg)
      (%RDI)
      831
      (79%)
      701
      (67%)
      771
      (73%)
      Tryptophan (mg)
      (%RDI)
      374
      (134%)
      307
      (110%)
      230
      (82%)
      Valine (mg)
      (%RDI)
      1304
      (72%)
      1068
      (59%)
      1185
      (65%)
      Conditional  
      Arginine (mg) 1348
      1142
      1195
      Cystine (mg)
      (%RDI)
      776
      (270%)
      618
      (215%)
      574
      (200%)
      Glycine (mg) 1192
      1014
      1047
      Proline (mg) 3226
      2475
      2828
      Tyrosine (mg)
      (%RDI)
      847
      (97%)
      743
      (85%)
      656
      (75%)
      Non-Essential  
      Alanine (mg) 1066
      864
      929
      Aspartic acid (mg) 1551
      1229
      1317
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 9496
      7676
      8093
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 1273
      1125
      1262
      Data Source
      Wheat Hard Red Spring
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Wheat Hard Red Winter
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Spelt Uncooked
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.