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Bran vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between Bran and Spelt

  • Bran has more Selenium, however, Spelt is higher in Copper, Vitamin B3, Iron, Zinc, Manganese, and Fiber.
  • Spelt covers your daily Copper needs 17% more than Bran.
  • Spelt contains 2 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Spelt contains 4µg.

Food varieties used in this article are Oat bran, cooked and Spelt, cooked.

Infographic

Bran vs Spelt infographic
Infographic link

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.
Bran
2
:
7
Spelt
Contains less Sodium -80%
Contains more Selenium +92.5%
Contains more Iron +89.8%
Contains more Magnesium +22.5%
Contains more Phosphorus +26.1%
Contains more Potassium +55.4%
Contains more Zinc +135.8%
Contains more Copper +225.8%
Contains more Manganese +13.2%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains less Sodium -80%
Contains more Selenium +92.5%
Contains more Iron +89.8%
Contains more Magnesium +22.5%
Contains more Phosphorus +26.1%
Contains more Potassium +55.4%
Contains more Zinc +135.8%
Contains more Copper +225.8%
Contains more Manganese +13.2%
Equal in Calcium - 10

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.
Bran
4
:
5
Spelt
Contains more Vitamin B1 +55.3%
Contains more Vitamin B2 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1684.7%
Contains more Vitamin B6 +220%
Contains more Folate +116.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +55.3%
Contains more Vitamin B2 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1684.7%
Contains more Vitamin B6 +220%
Contains more Folate +116.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Spelt
Contains more Water +26.2%
Contains more Protein +71.3%
Contains more Carbs +131.1%
Contains more Other +32.7%
Equal in Fats - 0.85
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +26.2%
Contains more Protein +71.3%
Contains more Carbs +131.1%
Contains more Other +32.7%
Equal in Fats - 0.85

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Spelt
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Spelt Opinion
Net carbs 8.84g 22.54g Spelt
Protein 3.21g 5.5g Spelt
Fats 0.86g 0.85g Bran
Carbs 11.44g 26.44g Spelt
Calories 40kcal 127kcal Spelt
Starch 19.57g Spelt
Fiber 2.6g 3.9g Spelt
Calcium 10mg 10mg
Iron 0.88mg 1.67mg Spelt
Magnesium 40mg 49mg Spelt
Phosphorus 119mg 150mg Spelt
Potassium 92mg 143mg Spelt
Sodium 1mg 5mg Bran
Zinc 0.53mg 1.25mg Spelt
Copper 0.066mg 0.215mg Spelt
Manganese 0.964mg 1.091mg Spelt
Selenium 7.7µg 4µg Bran
Vitamin A 0IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.16mg 0.103mg Bran
Vitamin B2 0.034mg 0.03mg Bran
Vitamin B3 0.144mg 2.57mg Spelt
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.08mg Spelt
Folate 6µg 13µg Spelt
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g Spelt
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
10%
Spelt
Minerals Daily Need Coverage Score
33%
Bran
45%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.