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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 of 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.
Bran raw
Bran raw
8
:
2
Spelt
Spelt
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Contains more Manganese +88.7%
Contains more Selenium +286.3%
Contains more Copper +26.8%
Equal in Zinc - 3.28
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Contains more Manganese +88.7%
Contains more Selenium +286.3%
Contains more Copper +26.8%
Equal in Zinc - 3.28

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.
Bran raw
Bran raw
6
:
4
Spelt
Spelt
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 Folate +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Folate +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Spelt
Spelt
Contains more Protein +18.7%
Contains more Fats +189.3%
Contains more Other +62%
Contains more Water +68.2%
Equal in Carbs - 70.19
Bran raw
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
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 Protein +18.7%
Contains more Fats +189.3%
Contains more Other +62%
Contains more Water +68.2%
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +433.9%
Contains more Polyunsaturated fat +119.9%
Contains less Saturated Fat -69.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +433.9%
Contains more Polyunsaturated fat +119.9%
Contains less Saturated Fat -69.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Spelt Opinion
Net carbs 50.82g 59.49g Spelt
Protein 17.3g 14.57g Bran raw
Fats 7.03g 2.43g Bran raw
Carbs 66.22g 70.19g Spelt
Calories 246kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 1.45g 6.82g Bran raw
Fiber 15.4g 10.7g Bran raw
Calcium 58mg 27mg Bran raw
Iron 5.41mg 4.44mg Bran raw
Magnesium 235mg 136mg Bran raw
Phosphorus 734mg 401mg Bran raw
Potassium 566mg 388mg Bran raw
Sodium 4mg 8mg Bran raw
Zinc 3.11mg 3.28mg Spelt
Copper 0.403mg 0.511mg Spelt
Manganese 5.63mg 2.983mg Bran raw
Selenium 45.2µg 11.7µg Bran raw
Vitamin A 0IU 10IU Spelt
Vitamin E 1.01mg 0.79mg Bran raw
Vitamin B1 1.17mg 0.364mg Bran raw
Vitamin B2 0.22mg 0.113mg Bran raw
Vitamin B3 0.934mg 6.843mg Spelt
Vitamin B5 1.494mg 1.068mg Bran raw
Vitamin B6 0.165mg 0.23mg Spelt
Folate 52µg 45µg Bran raw
Vitamin K 3.2µg 3.6µg Spelt
Tryptophan 0.335mg 0.132mg Bran raw
Threonine 0.502mg 0.443mg Bran raw
Isoleucine 0.668mg 0.552mg Bran raw
Leucine 1.374mg 1.07mg Bran raw
Lysine 0.76mg 0.409mg Bran raw
Methionine 0.335mg 0.258mg Bran raw
Phenylalanine 0.908mg 0.737mg Bran raw
Valine 0.964mg 0.681mg Bran raw
Histidine 0.41mg 0.36mg Bran raw
Saturated Fat 1.328g 0.406g Spelt
Monounsaturated Fat 2.376g 0.445g Bran raw
Polyunsaturated fat 2.766g 1.258g Bran raw
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw 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
46%
Bran raw
35%
Spelt
Minerals Daily Need Coverage Score
195%
Bran raw
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.922g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 5.37g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 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. 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.