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Groat vs Spelt - In-Depth Nutrition Comparison

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Significant differences between Groat and Spelt

  • Spelt is richer than Groat in Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Vitamin B1, Zinc, Magnesium and Selenium.
  • Spelt covers your daily Manganese needs 112% more than Groat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Spelt, uncooked.

Infographic

Groat vs Spelt infographic
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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
Groat
1
:
7
Spelt
Contains less Sodium -50%
Contains more Iron +455%
Contains more Calcium +285.7%
Contains more Potassium +340.9%
Contains more Magnesium +166.7%
Contains more Copper +250%
Contains more Zinc +437.7%
Contains more Phosphorus +472.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains less Sodium -50%
Contains more Iron +455%
Contains more Calcium +285.7%
Contains more Potassium +340.9%
Contains more Magnesium +166.7%
Contains more Copper +250%
Contains more Zinc +437.7%
Contains more Phosphorus +472.9%

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
Groat
1
:
9
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +189.7%
Contains more Vitamin B3 +628%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +198.7%
Contains more Vitamin K +89.5%
Contains more Folate +221.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +189.7%
Contains more Vitamin B3 +628%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +198.7%
Contains more Vitamin K +89.5%
Contains more Folate +221.4%

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
8
Groat
35
Spelt
Mineral Summary Score
22
Groat
92
Spelt

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
20%
Groat
87%
Spelt
Carbohydrates
20%
Groat
70%
Spelt
Fats
3%
Groat
11%
Spelt

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.
Groat Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Groat
Groat contains less Sugars (difference - 5.92g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Groat Spelt Opinion
Calories 92 338 Spelt
Protein 3.38 14.57 Spelt
Fats 0.62 2.43 Spelt
Vitamin C 0 0
Carbs 19.94 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Groat
Iron 0.8 4.44 Spelt
Calcium 7 27 Spelt
Potassium 88 388 Spelt
Magnesium 51 136 Spelt
Sugars 0.9 6.82 Groat
Fiber 2.7 10.7 Spelt
Copper 0.146 0.511 Spelt
Zinc 0.61 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 70 401 Spelt
Sodium 4 8 Groat
Vitamin A 0 10 Spelt
Vitamin E 0.09 0.79 Spelt
Vitamin D 0 Groat
Vitamin B1 0.04 0.364 Spelt
Vitamin B2 0.039 0.113 Spelt
Vitamin B3 0.94 6.843 Spelt
Vitamin B5 0.359 1.068 Spelt
Vitamin B6 0.077 0.23 Spelt
Vitamin B12 0 0
Vitamin K 1.9 3.6 Spelt
Folate 14 45 Spelt
Trans Fat
Saturated Fat 0.134 0.406 Groat
Monounsaturated Fat 0.188 0.445 Spelt
Polyunsaturated fat 0.188 1.258 Spelt
Tryptophan 0.049 0.132 Spelt
Threonine 0.129 0.443 Spelt
Isoleucine 0.127 0.552 Spelt
Leucine 0.212 1.07 Spelt
Lysine 0.172 0.409 Spelt
Methionine 0.044 0.258 Spelt
Phenylalanine 0.133 0.737 Spelt
Valine 0.173 0.681 Spelt
Histidine 0.079 0.36 Spelt
Fructose 0.1 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.