Spelt vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spelt, cooked is higher in more vitamins & minerals
Calories (kcal)
Spelt 127
Arrowroot flour 357
Protein (g)
Spelt 5.50
Arrowroot flour 0.300
Carbs (g)
Spelt 26.4
Arrowroot flour 88.2
Fat (g)
Spelt 0.850
Arrowroot flour 0.100
Fiber (g)
Spelt 3.90
Arrowroot flour 3.40
Quick answers
Which has more protein?
Spelt, cooked — 5.50g vs 0.300g per 100g.
Which has fewer calories?
Spelt, cooked — 127 vs 357 kcal per 100g.
Which is more nutrient-dense?
Spelt, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spelt | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 127 kcal | 357 kcal | -64% |
| Macronutrients | |||
| Water | 66.6 g | 11.4 g | +485% |
| Protein | 5.50 g | 0.300 g | +1733% |
| Total lipid (fat) | 0.850 g | 0.100 g | +750% |
| Carbohydrate, by difference | 26.4 g | 88.2 g | -70% |
| Fiber, total dietary | 3.90 g | 3.40 g | +15% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.019 g | |
| Fatty acids, total monounsaturated | — | 0.002 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.103 mg | 0.001 mg | +10200% |
| Riboflavin (Vitamin B2) | 0.030 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.57 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 0.005 mg | +1500% |
| Biotin (Vitamin B7) | 13.0 ug | 7.00 ug | +86% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.260 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 40.0 mg | -75% |
| Iron, Fe | 1.67 mg | 0.330 mg | +406% |
| Magnesium, Mg | 49.0 mg | 3.00 mg | +1533% |
| Phosphorus, P | 150 mg | 5.00 mg | +2900% |
| Potassium, K | 143 mg | 11.0 mg | +1200% |
| Sodium, Na | 5.00 mg | 2.00 mg | +150% |
| Zinc, Zn | 1.25 mg | 0.070 mg | +1686% |
| Copper, Cu | 0.215 mg | 0.040 mg | +438% |
| Manganese, Mn | 1.09 mg | 0.470 mg | +132% |
| Selenium, Se | 4.00 ug | — | |
| Other Nutrients | |||
| Energy | 530 kj | 1494 kj | -65% |
| Ash | 0.650 g | 0.080 g | +712% |
| Starch | 19.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 7.00 ug | +86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 7.00 ug | +86% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 4.00 IU | 0 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.550 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.110 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.017 g | |
| SFA 18:0 (Stearic acid) | — | 0.001 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | — | 0.045 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.036 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.009 g | |
| Tryptophan (EAA) | — | 0.004 g | |
| Threonine (EAA) | — | 0.012 g | |
| Isoleucine (EAA, BCAA) | — | 0.010 g | |
| Leucine (EAA, BCAA) | — | 0.019 g | |
| Lysine (EAA) | — | 0.013 g | |
| Methionine (EAA) | — | 0.006 g | |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | — | 0.012 g | |
| Tyrosine (conditionally essential) | — | 0.009 g | |
| Valine (EAA, BCAA) | — | 0.014 g | |
| Arginine (conditionally essential) | — | 0.012 g | |
| Histidine (EAA) | — | 0.004 g | |
| Alanine | — | 0.014 g | |
| Aspartic acid | — | 0.047 g | |
| Glutamic acid | — | 0.050 g | |
| Glycine (conditionally essential) | — | 0.014 g | |
| Proline (conditionally essential) | — | 0.009 g | |
| Serine | — | 0.013 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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