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  6. Groat vs. Spelt

Groat vs. Spelt — In-Depth Nutrition Comparison

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How are Groat and Spelt different?

  • Groat is richer in Copper, Vitamin B2, and Magnesium, while Spelt is higher in Manganese, Iron, Vitamin B1, Zinc, Phosphorus, and Selenium.
  • Spelt covers your daily need of Manganese 73% more than Groat.
  • Groat contains 4 times more Vitamin B2 than Spelt. Groat contains 0.425mg of Vitamin B2, while Spelt contains 0.113mg.

Buckwheat and Spelt, uncooked types were used in this article.

Infographic

Groat 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.
Groat
Groat
4
:
6
Spelt
Spelt
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Manganese +129.5%
Contains more Selenium +41%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Manganese +129.5%
Contains more Selenium +41%

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.
Groat
Groat
4
:
6
Spelt
Spelt
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Equal in Vitamin B3 - 6.843
Equal in Vitamin B6 - 0.23
Groat
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% 26% 99% 132% 74% 49% 23% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Equal in Vitamin B3 - 6.843
Equal in Vitamin B6 - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Spelt
Spelt
Contains more Fats +39.9%
Contains more Other +17.3%
Contains more Water +13%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Fats +39.9%
Contains more Other +17.3%
Contains more Water +13%
Equal in Protein - 14.57
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +133.7%
Contains less Saturated Fat -45.2%
Contains more Polyunsaturated fat +21.1%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +133.7%
Contains less Saturated Fat -45.2%
Contains more Polyunsaturated fat +21.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Spelt Opinion
Net carbs 61.5g 59.49g Groat
Protein 13.25g 14.57g Spelt
Fats 3.4g 2.43g Groat
Carbs 71.5g 70.19g Groat
Calories 343kcal 338kcal Groat
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Groat
Fiber 10g 10.7g Spelt
Calcium 18mg 27mg Spelt
Iron 2.2mg 4.44mg Spelt
Magnesium 231mg 136mg Groat
Phosphorus 347mg 401mg Spelt
Potassium 460mg 388mg Groat
Sodium 1mg 8mg Groat
Zinc 2.4mg 3.28mg Spelt
Copper 1.1mg 0.511mg Groat
Manganese 1.3mg 2.983mg Spelt
Selenium 8.3µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.101mg 0.364mg Spelt
Vitamin B2 0.425mg 0.113mg Groat
Vitamin B3 7.02mg 6.843mg Groat
Vitamin B5 1.233mg 1.068mg Groat
Vitamin B6 0.21mg 0.23mg Spelt
Folate 30µg 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.192mg 0.132mg Groat
Threonine 0.506mg 0.443mg Groat
Isoleucine 0.498mg 0.552mg Spelt
Leucine 0.832mg 1.07mg Spelt
Lysine 0.672mg 0.409mg Groat
Methionine 0.172mg 0.258mg Spelt
Phenylalanine 0.52mg 0.737mg Spelt
Valine 0.678mg 0.681mg Spelt
Histidine 0.309mg 0.36mg Spelt
Saturated Fat 0.741g 0.406g Spelt
Monounsaturated Fat 1.04g 0.445g Groat
Polyunsaturated fat 1.039g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
33%
Groat
35%
Spelt
Minerals Daily Need Coverage Score
109%
Groat
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.