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Spelt vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 5)
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 6.36g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.18g)
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 Oatmeal
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat 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 Oatmeal
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
21
Oatmeal
Mineral Summary Score
60
Spelt
25
Oatmeal

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
6
:
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%
Contains more Iron +34.2%
Contains more Calcium +196.3%
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%
Contains more Iron +34.2%
Contains more Calcium +196.3%

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
5
:
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Contains more Folic acid (B9) +∞%

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
14%
Oatmeal
Carbohydrates
70%
Spelt
12%
Oatmeal
Fats
11%
Spelt
6%
Oatmeal

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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 Oatmeal Opinion
Calories 338 68 Spelt
Protein 14.57 2.37 Spelt
Fats 2.43 1.36 Spelt
Vitamin C 0 0
Carbs 70.19 11.67 Spelt
Cholesterol 0 0
Vitamin D 0 Oatmeal
Iron 4.44 5.96 Oatmeal
Calcium 27 80 Oatmeal
Potassium 388 61 Spelt
Magnesium 136 26 Spelt
Sugars 6.82 0.46 Spelt
Fiber 10.7 1.7 Spelt
Copper 0.511 0.066 Spelt
Zinc 3.28 0.62 Spelt
Starch 53.92 10.37 Spelt
Phosphorus 401 77 Spelt
Sodium 8 49 Spelt
Vitamin A 10 433 Oatmeal
Vitamin E 0.79 0.07 Spelt
Vitamin D 0 Oatmeal
Vitamin B1 0.364 0.26 Spelt
Vitamin B2 0.113 0.215 Oatmeal
Vitamin B3 6.843 3.025 Spelt
Vitamin B5 1.068 0.317 Spelt
Vitamin B6 0.23 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 3.6 0.4 Spelt
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Spelt
Saturated Fat 0.406 0.226 Oatmeal
Monounsaturated Fat 0.445 0.391 Spelt
Polyunsaturated fat 1.258 0.426 Spelt
Tryptophan 0.132 0.04 Spelt
Threonine 0.443 0.083 Spelt
Isoleucine 0.552 0.105 Spelt
Leucine 1.07 0.2 Spelt
Lysine 0.409 0.135 Spelt
Methionine 0.258 0.04 Spelt
Phenylalanine 0.737 0.13 Spelt
Valine 0.681 0.151 Spelt
Histidine 0.36 0.057 Spelt
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.