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Spelt vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.922g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 5.37g)
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 - 23)
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Bran
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Spelt
32
Bran
Mineral Summary Score
60
Spelt
84
Bran

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
2
:
6
Bran
Contains more Copper +26.8%
Contains more Iron +21.8%
Contains more Calcium +114.8%
Contains more Potassium +45.9%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains less Sodium -50%
Equal in Zinc - 3.11
Contains more Copper +26.8%
Contains more Iron +21.8%
Contains more Calcium +114.8%
Contains more Potassium +45.9%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains less Sodium -50%
Equal in Zinc - 3.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
4
:
5
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
104%
Bran
Carbohydrates
70%
Spelt
66%
Bran
Fats
11%
Spelt
32%
Bran

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Bran Opinion
Calories 338 246 Spelt
Protein 14.57 17.3 Bran
Fats 2.43 7.03 Bran
Vitamin C 0 0
Carbs 70.19 66.22 Spelt
Cholesterol 0 0
Vitamin D 0 Bran
Iron 4.44 5.41 Bran
Calcium 27 58 Bran
Potassium 388 566 Bran
Magnesium 136 235 Bran
Sugars 6.82 1.45 Spelt
Fiber 10.7 15.4 Bran
Copper 0.511 0.403 Spelt
Zinc 3.28 3.11 Spelt
Starch 53.92 Spelt
Phosphorus 401 734 Bran
Sodium 8 4 Bran
Vitamin A 10 0 Spelt
Vitamin E 0.79 1.01 Bran
Vitamin D 0 Bran
Vitamin B1 0.364 1.17 Bran
Vitamin B2 0.113 0.22 Bran
Vitamin B3 6.843 0.934 Spelt
Vitamin B5 1.068 1.494 Bran
Vitamin B6 0.23 0.165 Spelt
Vitamin B12 0 0
Vitamin K 3.6 3.2 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.406 1.328 Spelt
Monounsaturated Fat 0.445 2.376 Bran
Polyunsaturated fat 1.258 2.766 Bran
Tryptophan 0.132 0.335 Bran
Threonine 0.443 0.502 Bran
Isoleucine 0.552 0.668 Bran
Leucine 1.07 1.374 Bran
Lysine 0.409 0.76 Bran
Methionine 0.258 0.335 Bran
Phenylalanine 0.737 0.908 Bran
Valine 0.681 0.964 Bran
Histidine 0.36 0.41 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.