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  6. Bran raw vs. Spelt

Bran raw vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between bran raw and spelt

  • Bran raw has more manganese, vitamin B1, selenium, phosphorus, magnesium, fiber, iron, and vitamin B5, while spelt has more vitamin B3 and copper.
  • Bran raw covers your daily need for manganese, 115% more than spelt.
  • Bran raw contains 4 times more selenium than spelt. While bran raw contains 45.2µg of selenium, spelt contains only 11.7µg.

These are the specific foods used in this comparison Oat bran, raw and Spelt, uncooked.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Spelt
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +72.8%
Contains more CalciumCalcium +114.8%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +21.8%
Contains more PhosphorusPhosphorus +83%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +88.7%
Contains more SeleniumSelenium +286.3%
Contains more CopperCopper +26.8%
~equal in Zinc ~3.28mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Spelt
Spelt
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more FolateFolate +15.6%
Contains more Vitamin B3Vitamin B3 +632.7%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Spelt DV% diff.
Manganese 5.63mg 2.983mg 115%
Vitamin B1 1.17mg 0.364mg 67%
Selenium 45.2µg 11.7µg 61%
Phosphorus 734mg 401mg 48%
Vitamin B3 0.934mg 6.843mg 37%
Magnesium 235mg 136mg 24%
Starch 53.92g 22%
Fiber 15.4g 10.7g 19%
Iron 5.41mg 4.44mg 12%
Copper 0.403mg 0.511mg 12%
Polyunsaturated fat 2.766g 1.258g 10%
Vitamin B5 1.494mg 1.068mg 9%
Vitamin B2 0.22mg 0.113mg 8%
Fats 7.03g 2.43g 7%
Choline 32.2mg 6%
Calories 246kcal 338kcal 5%
Protein 17.3g 14.57g 5%
Potassium 566mg 388mg 5%
Vitamin B6 0.165mg 0.23mg 5%
Monounsaturated fat 2.376g 0.445g 5%
Saturated fat 1.328g 0.406g 4%
Calcium 58mg 27mg 3%
Zinc 3.11mg 3.28mg 2%
Folate 52µg 45µg 2%
Carbs 66.22g 70.19g 1%
Vitamin E 1.01mg 0.79mg 1%
Protein per 100 calories 7g 4.3g N/A
Calories per 10 g protein 142kcal 232kcal N/A
Weight per 100 calories 41g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 4.2 N/A
Net carbs 50.82g 59.49g N/A
Sugar 1.45g 6.82g N/A
Sodium 4mg 8mg 0%
Vitamin K 3.2µg 3.6µg 0%
Tryptophan 0.335mg 0.132mg 0%
Threonine 0.502mg 0.443mg 0%
Isoleucine 0.668mg 0.552mg 0%
Leucine 1.374mg 1.07mg 0%
Lysine 0.76mg 0.409mg 0%
Methionine 0.335mg 0.258mg 0%
Phenylalanine 0.908mg 0.737mg 0%
Valine 0.964mg 0.681mg 0%
Histidine 0.41mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Spelt
Spelt
2
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 ProteinProtein +18.7%
Contains more FatsFats +189.3%
Contains more OtherOther +62%
Contains more WaterWater +68.2%
~equal in Carbs ~70.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +433.9%
Contains more Poly. FatPolyunsaturated fat +119.9%
Contains less Sat. FatSaturated fat -69.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.