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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +632.7% |
| Contains more Vitamin B6Vitamin B6 | +39.4% |
| Contains more Vitamin KVitamin K | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Copper | 0.403mg | 0.511mg | 12% |
| Iron | 5.41mg | 4.44mg | 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% | |
| Vitamin B6 | 0.165mg | 0.23mg | 5% |
| Monounsaturated fat | 2.376g | 0.445g | 5% |
| Protein | 17.3g | 14.57g | 5% |
| Calories | 246kcal | 338kcal | 5% |
| Potassium | 566mg | 388mg | 5% |
| Saturated fat | 1.328g | 0.406g | 4% |
| Calcium | 58mg | 27mg | 3% |
| Zinc | 3.11mg | 3.28mg | 2% |
| Folate | 52µg | 45µg | 2% |
| Vitamin E | 1.01mg | 0.79mg | 1% |
| Carbs | 66.22g | 70.19g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +433.9% |
| Contains more Poly. FatPolyunsaturated fat | +119.9% |
| Contains less Sat. FatSaturated fat | -69.4% |