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Bran vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Bran and Spelt

  • Spelt contains less Manganese, Vitamin B1, Phosphorus, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B2 than Bran.
  • Daily need coverage for Manganese from Bran is 197% higher.
  • Spelt has 11 times less Vitamin B1 than Bran. Bran has 1.17mg of Vitamin B1, while Spelt has 0.103mg.

Food types used in this article are Oat bran, raw and Spelt, cooked.

Infographic

Bran 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
Bran
10
:
0
Spelt
Spelt
Contains more Calcium +480%
Contains more Iron +224%
Contains more Magnesium +379.6%
Contains more Phosphorus +389.3%
Contains more Potassium +295.8%
Contains less Sodium -20%
Contains more Zinc +148.8%
Contains more Copper +87.4%
Contains more Manganese +416%
Contains more Selenium +1030%
Bran
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +480%
Contains more Iron +224%
Contains more Magnesium +379.6%
Contains more Phosphorus +389.3%
Contains more Potassium +295.8%
Contains less Sodium -20%
Contains more Zinc +148.8%
Contains more Copper +87.4%
Contains more Manganese +416%
Contains more Selenium +1030%

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
Bran
8
:
2
Spelt
Spelt
Contains more Vitamin E +288.5%
Contains more Vitamin B1 +1035.9%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B6 +106.3%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175.2%
Bran
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin E +288.5%
Contains more Vitamin B1 +1035.9%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B6 +106.3%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Spelt
Spelt
Contains more Protein +214.5%
Contains more Fats +727.1%
Contains more Carbs +150.5%
Contains more Other +346.2%
Contains more Water +916.2%
Bran
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
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +214.5%
Contains more Fats +727.1%
Contains more Carbs +150.5%
Contains more Other +346.2%
Contains more Water +916.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Spelt Opinion
Net carbs 50.82g 22.54g Bran
Protein 17.3g 5.5g Bran
Fats 7.03g 0.85g Bran
Carbs 66.22g 26.44g Bran
Calories 246kcal 127kcal Bran
Starch 19.57g Spelt
Sugar 1.45g Spelt
Fiber 15.4g 3.9g Bran
Calcium 58mg 10mg Bran
Iron 5.41mg 1.67mg Bran
Magnesium 235mg 49mg Bran
Phosphorus 734mg 150mg Bran
Potassium 566mg 143mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 1.25mg Bran
Copper 0.403mg 0.215mg Bran
Manganese 5.63mg 1.091mg Bran
Selenium 45.2µg 4µg Bran
Vitamin A 0IU 4IU Spelt
Vitamin E 1.01mg 0.26mg Bran
Vitamin B1 1.17mg 0.103mg Bran
Vitamin B2 0.22mg 0.03mg Bran
Vitamin B3 0.934mg 2.57mg Spelt
Vitamin B5 1.494mg Bran
Vitamin B6 0.165mg 0.08mg Bran
Folate 52µg 13µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.335mg Bran
Threonine 0.502mg Bran
Isoleucine 0.668mg Bran
Leucine 1.374mg Bran
Lysine 0.76mg Bran
Methionine 0.335mg Bran
Phenylalanine 0.908mg Bran
Valine 0.964mg Bran
Histidine 0.41mg Bran
Saturated Fat 1.328g Spelt
Monounsaturated Fat 2.376g Bran
Polyunsaturated fat 2.766g Bran

Which food is preferable for your diet?

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

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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
10%
Spelt
Minerals Daily Need Coverage Score
195%
Bran
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.328g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
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 ($)

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 to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.